

Friday, 31 January 2020
Strength: Front Squat
Build to a Heavy 5 Reps Conditioning: 3 Rounds -
100' Walking Lunge
20 Slam Balls (30/20)
100' Walking Lunge
20 Slam Ball Squats (30/20)


Thursday, 30 January 2020
Strength: Strict Press
Build to a Heavy 3 Reps Conditioning: On the 3:00 x 6 Rounds -
24 AbMat Sit-ups
16/12 Calorie Bike Erg
6 Barbell Strict Presses *Build Weight on Strict Press Each Round


Wednesday, 29 January 2020
Conditioning: For Time - 21-15-9
Wallballs (20/14)
Pull-ups
Thrusters (75/55)
Box Jumps (24/20)
Kettlebell Swings (53/35)


Tuesday, 28 January 2020
Conditioning: 5 Rounds - AMRAP 4
30/20 Calorie Row
20/14 Calorie Bike
AMRAP 10 Meter Shuttles
* 4 Minutes Rest Between Rounds


Monday, 27 January 2020
Strength: Build to a Heavy Complex -
Hang Power Snatch + Power Snatch Conditioning: AMRAP 10
8 Dumbbell Snatches (50/35)
8 Toe to Bar
24 Double Unders


Friday, 24 January 2020
Conditioning:
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
Then, 800 Meter Run Directly into... 3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
Then, 800 Meter Run Directly into... 3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)


Thursday, 23 January 2020
Conditioning: 5 Rounds
AMRAP 3
6 Deadlifts (155/105)
9 Push-ups
12 Sit-ups
*Rest 1:00 between rounds


Wednesday, 22 January 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)


Tuesday, 21 January 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


Monday, 20 January 2020
Strength: Power Clean & Jerk Build to a Heavy Single Conditioning: AMRAP 12 50 Air Squats 15 Power Clean & Jerks (95/65)