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
Saturday, January 21st 2017
AMRAP 35: Teams of 3: 12cal Row 12 Power Snatch 12 Wall balls 12 T2B
Friday, January 20th 2017
Front Squat: 3 sets ME squats @ 75% 1RM 14min amrap: 100 Box Jump overs 50 deadlifts 25 Muscle Ups
Thursday, January 19th 2017
Clean/Split Jerk 5 rounds: 3 rope climbs 15 hspus
Wednesday, January 18th 2017
4 Rounds for time: 400m Sandbag Run 40 Wall Balls 40 Abmat Sit-Ups 40 Push-Ups
Tuesday, January 17th 2017
Squat: 55%X3, 65%X3, 75%X3, 80%X3, (85%X3)2 5 Rounds: 200m Run 20 Bar Facing Burpees
