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January 10th 2019

A.  Split Jerk 3×4 @ 75% B.  From 0-7:00 min 3 rounds 15 Burpee 15 Overhead Squat from 7:00-14:00 min 3 rounds 10 Pull-up 10 Overhead Squat from 14:00-21:00 min 5 Bar Muscle up 5 Overhead Squat RX 95/63# RX+ OHS 0-7 min 95/63#, 7-14 min 115/73#, 14-21 min 135/93#...

January 9th 2019

A1.  Front Rack Reverse Lunge 4×8 A2.  Kipping Swings 4x 12-15   B.  Teams of 2 AMRAP 20 18 AB mat sit ups 15/12 ABC 12 Power Clean 135/93# 9 Handstand Push-up 6 Synchronized...

January 8th 2019

A.  2 Position Hang Clean Power position + at the knee 3x 1+1 B.  AMRAP 10 Ascending reps 2,4,6,8,10,12 etc… DB Snatch 50/35# Toes to bar C.  Core Work: 3 sets not for time… 50m Sled Push 25 Med ball sit ups 20/14...

January 7th 2019

A1.  Front Squat 4×5 @ 75-80% A2.  Ring Dips 4×10 B.  “Helen” 3 Rounds for time 400m run 21 KBS 53/35# 12 Pull-ups 15 min time cap Scale run if needed to make the time cap...

January 7 – 13, 2018

MONDAY A) 3 sets 5 Kettlebell Clean + 5 Kettlebell Snatch, each 40′ Dual Kettlebell Overhead Carry 10 Single Leg Glute Bridges/side B) 4 Rounds For Time: 10 Power C&J, 135/83# 50 Wall Ball, 20# to 10’/14# to 9′ 50 Double Unders or 15 Burpees...