1/17/20

Workout of the Day

• AMRAP 12

• 8 bar muscle-ups

• 16 box jumps (24”/20”)

• 32 squats

1/16/20

Workout of the Day

• Sandbag front carry - work up to a heavy 100’ carry

Then...

• 5 rounds for reps of:

• In 60s...

• 50’ sandbag front carry

• Max SB over shoulder

• Rest 2 mins

1/15/20

Workout of the Day

• For time:

• 2k row

• 25 single-arm KBS (L) (53/35)

• 25 single-arm KBS (R) (53/35)

• 25 T2B

• 1k row

• 25 single-arm KBS (L) (53/35)

• 25 single-arm KBS (R) (53/35)

• 25 T2B

• 500m row

• 25 single-arm KBS (L) (53/35)

• 25 single-arm KBS (R) (53/35)

• 25 T2B

• *35 min cap

1/14/20

Workout of the Day

• 3 rounds for quality:

• 12 strict ring rows

• 12 strict ring dips

Then...

• 2 rounds:

• In 3 mins:

• 400m run

• Max double-unders

• Rest 2 mins

• In 3 mins:

• 400m run

• Max push-ups

• Rest 2 mins

1/13/20

Workout of the Day

• Push jerk - 5x3

Then...

• AMRAP 10

• 10 shoulder to overhead (95/65)

• 10 front squats (95/65)

• 10 deadlifts (95/65)

1/10/20

Workout of the Day

• Every 4 mins for 24 mins:

• 400m run

• *Record slowest

1/9/20

Workout of the Day

• “Santiago”

• 7 rounds for time:

• 18 dumbbell hang squat clean (35/25)

• 18 pull-ups

• 10 power cleans (135/95)

• 10 handstand push-ups

• * 40 min cap

1/8/20

Workout of the Day

• Keg clean & press - work up to a heavy triple

Conditioning:

• 4 rounds for time:

• 200m run

• 8 keg C&P

• 12 T2B

• Rest 3 mins

1/7/20

Workout of the Day

• Deadlift - 3x5

Then...

• EMOM 12

• 1) 20 cal row

• 2) Rest

• 3) 30 RKBS (70/53)

• 4) Rest

1/6/20

Workout of the Day

• AMRAP 20

• 10 pull-ups

• :60 handstand hold

• 15 handstand push-ups

• :60 dead hang from pull-ups bar

• 20 alternating pistols

• :60 hollow hold