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200131

12 MINUTE AMRAP 20 CALORIE ROW OR 15 CALORIE BIKE 30 OVER THE SHOULDERS, 50/30 15 V-UPS

200130

5 ROUNDS EVERY 5 MINUTES: 30 BACKSQUATS, 135/95 6 MUSCLE UPS

200129

3 ROUNDS 1 MINUTE EACH OF... BURPEES BOX JUMPS RUSSIAN KETTLEBELL SWINGS, 1.5/1 PD. DOUBLE UNDERS (SCALE TO SINGLES) REST

200128

20 MINUTE AMRAP 15 CALORIE ROW OR 10 CALORIE BIKE 4 CLEAN AND JERKS *START AT 50% OF 1 RM AND GO UP 5% EVERY ROUND.

200127

4 ROUNDS 21 DUMBBELL OVERHEAD SQUAT, 50/35 15 PUSH-UPS 9 PULL-UPS

200125

30 POWER CLEANS @ 75% 30 DEADLIFTS @ 75% *1 minute on/ 1 minute off

200124

4 MINUTE AMRAP 80' HANDSTAND WALK 25 BURPEES MAX REPS ALTERNATING DUMBBELL SNATCHES, 50/35 REST 2:00 4 MINUTE AMRAP 25 BURPEES 25 ALTERNATING DUMBBELL SNATCHES, 50/35 MAX DISTANCE HANDSTAND WALK REST 2:00 4 MINUTE AMRAP 25 ALTERNATING DUMBBELL SNATCHES, 50/35 80' HANDSTAND WALK MAX REPS BURPEES

200123

18 MINUTE AMRAP 3-6-9-12-etc... WALKING LUNGES BOX JUMPS 24/20 HAND TO HAND SWINGS, 1.5/1.0 PD.

200122

10 MINUTE AMRAP 25 DOUBLE UNDERS 12 TOES TO BAR 25 DOUBLE UNDERS 3 WALL WALKS

200121

ON A TABATA CLOCK 50 CALORIE ROW 30 OVER THE SHOULDERS, 50/30 50 CALORIE BIKE

200120

1 ROUND 60 SQUATS 30 SNATCHES, 95/65 20 BAR FACING BURPEES 2 ROUNDS 40 SQUATS 20 SNACTHES, 105/75 15 BAR FACING BURPEES 3 ROUNDS 20 SQUATS 10 SNACTHES, 115/85 10 BAR FACING BURPEES *REST 2:00 BETWEEN ROUNDS

200118

15 MINUTE AMRAP WITH A PARTNER... 50 DEADLIFTS, 165/115 50 TOES TO BAR 50 BOX JUMP OVERS, 24/20

200117

12 MINUTE AMRAP 10 RUSSIAN KETTLEBELL SWINGS, 2/1.5 PD. 5 BURPEE PULL-UPS 10 WALLBALLS, 20/14 5 BURPEE PULL-UPS

200116

10 MINUTE ALTERNATING EMOM: 1: 10 BOX JUMPS, 30/24 2: 20 GOBLET SQUATS (SINGLE DB) 50/35 10 MINUTE ALTERNATING EMOM: 1: 10/8 CALORIE BIKE 2: 16 ALTERNATING DUMBELL SNATCHES, 50/35 *REST 5 MINUTES BETWEEN

200115

1000M ROW 50 RING ROWS 75 SIT-UPS 100 PUSH-UPS 75 SIT-UPS 50 RING ROWS 1000M ROW

200114

FOR TIME: 30 DOUBLE UNDERS 5 THURSTERS, 105/75 30 DOUBLE UNDERS 5 THURSTERS, 115/85 30 DOUBLE UNDERS 5 THURSTERS, 135/95 30 DOUBLE UNDERS 5 THURSTERS, 155/105 30 DOUBLE UNDERS 5 THURSTERS, 165/115 30 DOUBLE UNDERS 5 THURSTERS, 185/135 30 DOUBLE UNDERS

200111

5 ROUNDS 9 PUSH PRESS 135/95 12 BURPEES 15 BOX JUMPS, 24/20

200110

15 MINUTE AMRAP 1-2-3-4-5-ETC... BAR MUSCLE UP 3-6-9-12-15- ETC... ALTERNATING DUMBBELL SNATCHES, 50/35

200108

EVERY 3 MINUTE ALTERNATING FOR 3 MINUTES 1: 500M ROW 2: 40 AIR SQUATS + 20 DUMBBELL DEADLIFTS, 50/35

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