Sunday, January 21st 2018

Complete as many rounds as possible in 40 minutes of: 4 Rope Climbs 100 Meter Plate OH Walking Lunge 15 Power Power Snatches 400 Meter Run

Saturday, January 20th 2017

Back Squat Every 4 minutes for 20 minutes Max Effort Squats; @70% of your 1RM       For time: 30 Clean and Jerks, Performed you go I go 100

Friday, January 19th 2018

21-15-9 Deadlifts   “Nate” 20 min AMRAP 2 MU 4 HSPU 8 KB Swings

Thursday, January 18th 2018

4 Rounds 4X8 Bulgarian Split Squats, AHAP 4X25 GHD sit-Ups 4X25 Back Ext 25 minute amrap: 200 Double Unders 150 Air Squats 100 Push-Ups 50 Box Jumps

Wednesday, January 17th 2018

Front Squat: Every 90 seconds for 12 minutes: 3 reps, Across @85% 30 minute EMOM: Min 1: DB Lunges Min 2: Chest to Bar Min 3: Burpee Deadlifts

Tuesday, January 16th 2018

Every 90 seconds for 15 minutes: 1 Snatch Balance, Building   150 Wall Balls For time* Every time you rest do 25 double unders  

Monday, January 15th 2018

20 mins to complete 3 rounds for QUALITY of: 3 reps of 2 kip swings + 1 hips to rings 5 tight transitions 5 Russian Dips 3 Muscle ups  

Sunday, January 14th 2018

Complete as many rounds as possible in 40 minutes of: 20 Box Jumps 15 single-arm overhead squats Left Side 20 Wall Balls 15 single-arm overhead squats Right Side 20 Cal

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