Monday, January 9th 2017

Every 2min for 18min 3 Position Snatch: Top Down 20min AMRAP: 10 Alt DB Front Rack Lunges 8 DB Push Press 10 Alt DB Front Rack Lunges 8 Chest

Sunday, January 8th 2017

Run 800m 50 Burpees Run 400m 50 Jumping Barbell Squats Run 200m 100 DB snatches Alt Run 200m 50 Jumping Barbell Squats Run 400m 50 Burpees Run 800m

Saturday, January 7th 2017

Bench 5X5 work up W/ Partner, 4 Rounds each, 1:1 Rest Record Times 5 Muscle Ups 10 Thrusters 250m row

Friday, January 6th 2017

Squat: 50%X5, 60%X5, 70%X5, 75%X5, (80%X5)2 12min AMRAP 3 Power Snatches 3 OH Squats 3 Back Squats 30 Double Unders Accumulate 6:00 of Nose and Toes Handstand Holds

Thursday, January 5th 2017

“Rowing JT” 21-15-9 HSPUS Row 500m Ring Dips Row 500m Push-Ups Row 500m

Wednesday, January 4th 2017

Front Squat: 50%X5, 60%X5, 70%X5, 75%X%, (80%X5)2 For Time: 21-15-9 Hang Power Clean Bar Facing Burpee Chest to Bar Pull-Ups

Tuesday, January 3rd 2017

Every 2min for 14 minutes 5 Hang Snatches: 50%X5, 60%X5, 65%X5, 70%X5, 75%X5, 80%X5, 70%X5 For Time: 100 Wallballs 20/14lb 10ft 100 Box Jump Overs 24/20″ Run 800m Barbell Curls 4X10

Monday, January 2nd, 2017

Every 4min for 20min: 45sec L-Sit Parallettes 100m Farmer’s Carry AHAP 20 Deadlifts 245/165 Calorie Row 25/20 Alternating DB Rows 4X10 Hollow Holds 4X Max Effort