January 31, 2019

"343"

 For Time

100 Deadlifts (135/95 lb)

100 Power Cleans (95/65)

100 Ground-to-Overheads (65/45 lb)

43 Burpees

January 30, 2019

FOR TIME:

100 DOUBLE UNDERS

50 AIR SQUATS

25 PUSH-UPS

80 DOUBLE UNDERS

40 AIR SQUATS

20 PUSH-UPS

60 DOUBLE UNDERS

30 AIR SQUATS

15 PUSH-UPS

40 DOUBLE UNDERS

20 AIR SQUATS

10 PUSH-UPS

20 DOUBLE UNDERS

10 AIR SQUATS

5 PUSH-UPS

January 29, 2019

10-1
SNATCHES 135/95
BURPEE BOX JUMP OVERS, 24/20 

January 28, 2019

FOR TIME:

50/35 CALORIE ROW
10 PUSH PRESS
40/30 CALORIE ROW
8 PUSH PRESS
30/25 CALORIE ROW 
6 PUSH PRESS
25/20 CALORIE ROW
4 PUSH PRESS
20/15 CALORIE ROW
2 PUSH PRESS 

(70% OF 1 RM PUSH PRESS)

January 25, 2019

4 ROUNDS

18 DB POWER CLEANS
15 DB FRONT SQUATS
12 DB PUSH JERKS
(50/35#) 

January 24, 2019

100 AIR SQUATS

90 SIT-UPS

80 WALKING LUNGES

70 BURPEES

:60 PLANK

50 MOUNTAIN CLIMBERS

40 JUMP SQUATS

30 PULL-UPS

20 GHDSU

10 HANDSTAND PUSH-UPS

January 23, 2019

3 ROUNDS...

1 MINUTE EACH OF..

WALLBALLS, 20/14

RING ROWS

SLAMBALLS, 50/30

BOX JUMPS

REST

January 22, 2019

15 BAR FACING BURPEES

5 CLEAN AND JERKS, 225/155

12 BAR FACING BURPEES

4 CLEAN AND JERKS, 225/155

9 BAR FACING BURPEES

3 CLEAN AND JERKS, 225/155

January 21, 2019

HAPPY BIRTHDAY MATTHEW!

21-15-9
Ring Dips
Alternating Dumbbell Snatches 50/35
Then...
100 Double Unders  

January 19, 2019

50 Slam balls 50/30
50 Double Unders
50 Push press 95/65
50 Walking Lunges
Rest 5 Minutes
50 Box Jump 24/20”
50 Kettlebell Swings, 1.5/1.0
50 Push-ups
50 Deadlifts, 135/95 

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