01.25.2019

1) Hang Clean – build to a heavy single 2) For time: 50 Burpee 40/30 Calorie Row 30 Hang Clean 115/80  

01.24.2019

1)  Every 3:00 x 5 Rounds: 21 Plate Hops 12 Shuttle Sprints 10m 6 Deadlifts Build in Loading on the Deadlift 2) Bench Press 5×6  

01.23.2019

AMRAP 18: 21/15 Calorie Row 3 Rounds of “XYZ” 10 Power Snatches (115/80) “XYZ” = 5 Pull Up 10 Push Up 15 Air Squat

01.22.2019

50-40-30-20-10: Double Unders AbMat Sit-ups Directly Into… 5-10-15-20-25: Kettlebell Swings (53/35) Wallballs (20/14)

01.21.2019

1) Push Jerk – Build to a heavy triple 2) For Time: 1,000 Meter Row Directly Into… 3 Rounds: 21 Deadlifts (135/95) 15 Lateral Barbell Burpees 9 Push Jerks (135/95)

01.19.2019

5 Rounds x 5:00 each 5 Db Hng Pow Cln & P Jerk (L) 50/35 5 Db Hng Pow Cln & P Jerk (R) 10 Pull-ups 15 Goblet Squat 20 Db Step Up 20/16 25 Russian Twist

01.18.2019

3 RFT 500m Row 12 Front Squat 155/105 21 Box Jump Over 24/20

01.17.2019

1) Strict Press 5-3-1 2) AMRAP 13: 10 Strict Toes to Bar 10 Strict Presses (95/65) 100′ Walking Lunge

01.15.2019

3 Rounds: 21/15 Calorie Row 21 Pull-ups Directly Into… 3 Rounds: 9 Power Cleans (115/80) 9 Push Jerks (115/80)

01.14.2019

AMRAP 15: 15 Hang Power Snatches (95/65) 60 Double Unders 15 Overhead Squats (95/65) 30/21 Calorie Row