Sunday, January 29th 2017

5 rounds for time: Run 800m 25 OH squats 25 sumo deadlift high pulls

Saturday, January 28th 2017

“Paul Pena” 7 rounds, each for time of: 100m sprint 19 kettlebell swings 10 burpee box jumps 1:1 Rest with your partner

Friday, January 27th 2017

Alternating sets 4X20 Standing See Saw Press 4X10 Incline Narrow Grip Bench For time: Row 75cal 50 Wall Balls 10 Hang Cleans 50 Wall Balls Row 75cal

Thursday, January 26th 2017

Groups of 3 rotate every 90sec for 18min: 10 Single leg barbell deadlift 60sec plank hold 15 DB Arnold Press 800m Run 30 Muscle Ups 800m Run

Wednesday, January 25th 2017

35min AMRAP: 20 Sit-Ups 40 alt Jumping Lunges 500m Row 100 Double Unders

Tuesday, January 24th 2017

5sec Pause Squat: 5X5 @65-75% 10 rounds for quality/time of: 5 Strict HSPU 10 T2B

Monday, January 23rd 2017

Groups of 3 rotate every 90sec for 18min: 4×8 Bulgarian split squats 30 sec side plank 15 Hip Extensions “Jackie” 1,000m Row 50 BB Thrusters 30 Pull-ups

Sunday, January 22nd 2017

For time: 100 double unders 21 DB thrusters Run 400m 90 double unders 18 DB thrusters Run 400m 80 double unders 15 DB thrusters Run 400m 70 double unders 12