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
Friday, January 5th 2018
21-15-9 Shoulder to Overhead 4 rounds for time: 500m row 20 T2B 10 Power Cleans
Thursday, January 4th 2018
3 Rounds 15 Evil Wheels 10 Single Leg Deadlifts a side 100 Meter Farmer’s Carry AHAP 7 Rounds for time: 400 meter run 15 Push-Ups
Wednesday, January 3rd 2018
Front Squat: Every two minutes for 10 minutes: 5 reps, across 30 minute EMOM: Min 1: Double Unders + Thrusters Min 2: Bar Facing Burpees Min 3: Cal
