January 22, 2020

Strength:  Pausing Front Squat Complex
Build to a Heavy Complex
1 Pausing Front Squat
1 Front Squat

Conditioning:  On the 4:00 x 5 Rounds
20/15 Calorie Row
40 Double Unders
7 Front Squats (135/95)

January 20, 2020

Conditioning:

3 Rounds
12 Lateral Dumbbell Burpees
15 Pull-ups
Directly Into…
3 Rounds
12 Lateral Dumbbell Burpees
21/15 Calorie Bike
Directly Into…
3 Rounds-
12 Alternating Dumbbell Snatches (50/35)
21/15 Calorie Bike

January 20, 2020

Strength:  Power Clean & Jerk

Build to a Heavy Single

Conditioning:  AMRAP 12

50 Air Squats

15 Power Clean & Jerks (95/65)

January 16, 2020

Conditioning:  AMRAP 20
10 Slamballs(30/20)
10 Toes to Bar
15 Burpees to Bar

*Jump and touch the
bar that you used for
T2B for burpees to bar

Strength:  Post WOD

4 Super Sets
DB Bench Press
6-8 Reps
DB Row
6-8 Reps

January 16, 2020

Strength:  Push Jerk

Build to a Heavy Set of 3

Conditioning:  AMRAP 15
30 Alternating DB Box Step-Ups. (50/35) 20" Box
15 Push Jerks (95/65)

January 15, 2020

Conditioning:

2 Rounds For Time -
800 Meter Run
1,000 Meter Row
50 Wallballs (20/14)

January 14, 2020

Strength:  Power Clean
Build to a Heavy Set of 3

Conditioning:  AMRAP 15
30 Double Unders
10 Power Cleans (135/95)
30 Double Unders
10 Lateral Barbell Burpees

January 13, 2020

Conditioning:

AMRAP 5 -
21-15-9
Overhead Squats (75/55)
Toes to Bar

Rest 5 Minutes

AMRAP 5 -
15-12-9
Thrusters (75/55)
Pull-ups

January 9, 2020

Conditioning:  "Baseline"

For Time -

500 Meter Row

40 Air Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

Strength:  Post-WOD

4 Super Sets

Dumbbell Bench Press, 6-8 Reps

Dumbbell Row, 6-8 Reps

January 8, 2020

Conditioning:  AMRAP 15

200 Meter Run

30 Slam Balls (30/20)

60 Double Unders

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