January 31, 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)

January 29, 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

January 29, 2020

Conditioning:  For Time -

21-15-9
Wallballs (20/14)
Pull-ups
Thrusters (75/55)
Box Jumps (24/20)
Kettlebell Swings (53/35)

January 28, 2020

Conditioning:

5 Rounds -

AMRAP 4
30/20 Calorie Row
20/14 Calorie Bike
AMRAP 10 Meter Shuttles
* 4 Minutes Rest Between Rounds

January 27, 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

January 24, 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 Ba...

January 23, 2020

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

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)

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