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
Sunday, January 1st 2017
40min AMRAP: 10 Push-Ups 20 DB Thrusters 30 Grasshoppers L/R=1 40 Double Unders 500m Row
Saturday, December 31st 2016
With partner, Alt 10 Rounds EACH 100m Run 10 Pull-Ups 15 Abmat Sit-Ups
Friday, December 30th 2016
21-15-9 Unbroken Sets Deadlift AFAP 4 Rounds: Run 200m 21 Front Squats 9 Bar Muscle Ups
Thursday, December 29th 2016
Row 5K, every 2min get off and do 8 lateral burpees over the rower
Wednesday, December 28th 2016
OH Squat 60%X5, 70%X5, 75%X5, 80%X5, 85%X5 5 Rounds: 21 Push Press 21 Alt Pistols 2 Rope Climbs
