January 31, 2018

A) Deadlift (15 minutes)

5x5 (climbing)

B) 21-18-15-12-9-6-3

Wallball Shots (20/14)

Deadlift (135/95)

AbMat Sit-ups 

January 30, 2018

A) Push Jerk (15 minutes)

5x5 (climbing)

B) 3 Rounds:

AMRAP 2

2 Pullups

4 HSPU

6 Box Jumps (24"/20")

Rest 1 minute

AMRAP 2

Max Effort Row or Bike (Alternate)

Rest 1 minute

January 29, 2018

A) Front Squat (15 minutes)

5x5 (climbing) 

B) 5 RFT

3 Hang Squat Snatch (95/65)

6 Lateral Barbell Burpees

12 KBS (53/35)

24 Double Unders/ 48 Single Unders

**Cap = 12 minutes**

January 27, 2018

A) teams of 2

-For time

-complete each station before moving on to next. 

-divide reps as needed

-must rest

-cap = 28 minutes

5 Rounds

10 KBS (Russian, 35/26)

20 Push-ups

1 minute rest

4 Rounds 

20 KB Snatches (35/26)

15 Ring Rows

1 minute rest

3 Rounds

30 Goblet squats (35/26)

10 Kipping Pull-ups

1 minute rest

2 Rounds 

40 Partner Medball AbMat sit-ups (20/14)

      facing partner/toss ball

5 Strict Pull-ups 

January 26, 2018

A) Push Press (20 minutes)

5x5 (climbing)

B) AMRAP 10

7 Pull-ups 

14 Single Arm KB Push Press (35/26)

      *7 per side

7 Burpee Box Jumps

14 American KBS (35/26)

January 25, 2018

A) 3 rounds (at a moderate pace)

1. 20 Single Arm KB Row (heavy as poss.)

2. 30 second banded bear crawl

3. 20 Split squats w/ barbell (45/35)

B) 17.5

10 RFT

9 Thrusters (95/65)

35 Double Unders

January 24, 2018

A) AMRAP 6

20 Air Squats

10 Pushups

5 T2B

* Rest 1 Minute*

B) AMRAP 6

20 KBS (53/35)

10 Box Jumps (24"/20")

5 Burpees

*Rest 1 Minute*

C) AMRAP 6

20 AbMat Situps

10 Plate Press From Bench (45/25)

5 Jumping Lunges

January 23, 2018

A) Squat Clean

Find a 1RM

B) AMRAP 9

50 Double Unders

25 Wallballs (20/14)

10 G2OH (75/55)

January 22, 2018

** Yoga tonight at 6:45 PM**

A) Back Squats

1x5 @ BB

1x5 @ 50%

1x5 @ 60%

1x3 @ 70%

3x3 @ 80%

B) 4 RFT

400m Run

10 HSPUs

15 C2B Pullups

January 20, 2018

A) Every 90 seconds for 30 minutes

7 thrusters (75/55)

7 pull ups

7 burpees

-with a partner

-one partner works while other rests

-10 rounds each

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