Saturday, January 13th 2018

3X10 Deadlifts, AHAP Rest 2 minutes between sets all sets are the same weight. 25 minute AMRAP: 800 Meter Sandbag Run together, alternating carrying as you choose 100 Synchronized

Friday, January 12th 2018

21-15-9 Deadlifts 12 MU 800m run 9 MU 400m run 6 MU 200m run

Thursday, January 11th 2018

3 Rounds 15 Evil Wheels 10 Single Leg Deadlifts a side 100 Meter Farmer’s Carry AHAP 7 Rounds for time: 500 meter row 50 Double Unders

Wednesday, January 10th 2018

Front Squat: Every 90 seconds for 12 minutes: 5 reps, across 30 minute EMOM: Min 1: DB Lunges Min 2: Toes to Bar Min 3: Burpees to a target

Tuesday, January 9th 2018

Every minute on the minute for 10 minutes- HSPUs Every 5 minutes for 25 minutes: Row 50/35 cals 5 touch and go snatches, building

Monday, January 8th 2018

20 mins to complete 3 rounds for QUALITY of: 15 sec ring support hold 15 sec ring dip hold 10 basic ring swing towel drill 3 reps of 3 kip

Sunday, January 7th 2018

40 minute AMRAP: 10 Burpees 20 DB Thrusters 30 Grasshoppers L/R=1 40 Double Unders 400 Meter Run

Saturday, January 6th 2018

3X10 Deadlifts, AHAP Rest 2 minutes between sets all sets are the same weight. In teams of two, complete as many rounds and reps as possible in 25 minutes