Workout of the Day

Saturday January 18th, 2020

WITH A PARTNER SPLIT REPS HOWEVER AMRAP 30:00 50 BURPEE BOX JUMP OVERS 24/20 40 CAL BIKE 30 RING DIPS 20 THRUSTERS 135/95 10 STRICT PULLUPS

Friday, January 17th

A. AMRAP 4:00 12 DEADLIFTS 225/155 9 WALLBALLS 30/20 6 TOES TO BAR REST 4:00, REPEAT FOR 3 TOTAL ROUNDS, PICKING UP WHERE YOU LEFT OFF. FOR TOTAL ROUNDS + REPS B. 4X10 RING ROWS @2111 :40 HOLLOW HOLD B/T SETS

Tuesday, January 14th

A. EVERY 2:30 FOR 12:30 (5) 10 BACK SQUATS @60% B. AMRAP 18:00 30 MED BALL CLEANS 20/14 30 BOX STEP UPS 24/20 30 RUSSIAN KBS 70/50

Monday, January 13th 2020

A. 10 MIN OF DOUBLE UNDER/TRIPLE UNDER SKILL WORK 100 DU FOR TIME, 4:00 CAP B. FOR TIME 100 DU 75 WALKING LUNGES WITH DB 50/35 50 PUSHUPS 25 BURPEES OVER DB

Saturday, January 11th 2020

WITH A PARTNER, 30:00 CAP BUY IN: 4X400M RUNS (2 EACH) THEN, 10 ROUNDS, ALTERNATING FULL ROUNDS 12 BURPEE BAR TOUCH 9 TOES TO BAR 6 SHOULDER TO OVERHEAD 185/125

Friday, January 10th 2020

A. 10 MINS OF MUSCLE UP SKILL WORK 10 MINS OF HANDSTAND SKILL WORK B. 1 MINUTE STATIONS 2 ROUNDS FOR MAX REPS 2 MINUTES REST AFTER ALL 4 STATIONS BOX DIPS DB FARMER CARRY WALKING LUNGE C2B PULLUPS DB SQUATS

Thursday, January 9th 2020

EMOM FOR 25:00 (5 SETS) 15/12 CAL ROW 15/12 PUSHUPS 12/10 CAL BIKE :30 HOLLOW HOLD 15 RING ROWS 15 MINS OF MOBILITY – COACH’S CHOICE

Wednesday, January 8th 2020

A. EVERY 2:00 FOR 16:00 1 POWER CLEAN + 1 HANG SQUAT CLEAN BUILD TO HEAVY FOR THE DAY B. AMRAP FOR 5:00 10 HANG POWER CLEAN 10 FRONT SQUATS 10 THRUSTERS 95/65 REST 5:00 THEN REPEAT, PICKING UP WHERE LEFT OFF. FOR TOTAL ROUNDS + REPS

Tuesday, January 7th 2020

A. 3 ROUNDS FOR TIME 10 ALT DB SNATCH 70/50 20 HSPU 30 DB DEADLIFTS B. 4X10 BENT OVER ROW 4X12 ALTERNATING DB HAMMER CURLS 4X15 BANDED FACE PULLS

Friday January 3rd, 2020

Workout of the Day 4 RFT: 21 TTB 15 HANG DB SQUAT CLEANS 50/35 9 STRICT HSPU 16:00 CAP 3 SETS FOR QUALITY: :30 RING SUPPORT HOLD :45 L-SIT ORL-HANG 1:00 WEIGHTED WALL SIT