Monday, January 22nd 2018
20 mins to complete 3-4 rounds for quality: 5 Headstand Knee Tucks 20 sec back to wall handstand hold- lean through shoulders, not by arching back 5 HSPU negatives 5
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
