January 23, 2020

M-1: EMOM 12
1) 0:40 Hollow Rock
2) 0:40 Superman (0:03 pause @ top)
3) 0:40 V-Ups (Scale to knee tucks)
4) 0:40 Double DB Russian RDL

M-2: For Time:

Option A:
50 Abmat Sit-Up
40 DB Power Clean (70/50)
50 Abmat Sit-Up

Option B:
50 Abmat Sit-Up
40 DB Power Clean (50/35...

January 22, 2020

M-1: Back Squat

Build to a heavy 2
-Then-
3X2 @ 85% of heavy 2

 

M-2: For Time:

27-21-15

Option A:
Wall Ball (20/14)
C2B

Option B:
Wall Ball (14/10)
Pull Up

Option C:
Wall Ball
Jumping Pull Up

 

January 21, 2020

M-1: Snatch

15 Min to build to a heavy single

Then:
2 X 3 @70% of heavy single
 

M-2:

EMOM 9
1) 4 Hang Squat Snatch + 6 HSPU
2) 40 Double Under
3) 15 Lateral Burpee Over Bar

-Directly into-

3 RFT:
4 Hang Squat Snatch
6 HSPU
40 Double Under
15 Lateral Burpee Over Ba...

January 20, 2020

M-1: Clean

15 Min to build to a heavy single

Then:
2 X 3 @70% of heavy single

M-2: 5 Rounds:

Option A/B/C:
10 Calorie Row/Bike @Rpe 6
10 Calorie Row/Bike @Rpe 7
10 Calorie Row/Bike @Rpe 8
10 Calorie Row/Bike @Rpe 9
10 Calorie Row/Bike @ Sprint pace
 

January 19, 2020

M-1: Deadlift

10 Min to build to heavy 8 rep
Then:
2 X 8 at 90% of today's heavy 8 rep

M-2: 7 RFT:

Option A:
4 Deadlifts (225/155)
8 Strict Pull Up
12 Dual KB Push Press (35/26#)

Option B:
4 Deadlifts (185/125)
8 Strict Pull up
12 Dual KB Push Press (26/18)

Option C...

January 18, 2020

M-1: Double KB Front Rack Box Step up

4X10/side @RPE 8

 

M-2: Emom 8

Option A:
1) 0:45 Max Wall Ball (30/20)
2) 0:45 Max Rope Climb
3) 0:45 Max Wall Ball
4) 0:45 Max Double under
2 Min Rest
-then-
2:00 Max Effort Power Clean (135/95)

Option B:
1) 0:45 Max Wall Ball...

January 17, 2020

M-1: 5 Sets:

20 Banded Pull Aparts
4 Strict Pull Up (Weighted If Possible)
10 DB or KB Row/side


M-2: Row (12 Sets)

Option A/B/C:
1:00 @ Rpe 6-7
0:20 @ Rpe 8-9
0:10 All out Sprint

***Rest 0:30 b/t rounds

January 16, 2020

M-1: EMOM 10

Option A:
2 Split Jerk

Option B:
2 Push  Jerk

Option C:
2 Push Press

*Start at 60% and build."

M-2: 3 RFT:

Option A:
50' Single Arm DB walking Lunge (Right Arm) (50/35#)
10 DB Thruster (Right Arm)
50' Single Arm DB Walking Lunge (Left Arm)
10 DB Thruster (Left A...

January 15, 2020

M-1:  Bench

5-5-5, 2X5
*3-sec pause just above chest on each rep, then explode up.

M-2: Amrap 3 X 4 (1 min rest b/t)

Option A:
Buy in:
15 Burpee Box Jump (24/20)
-in remaining time-
MAX T2B

Option B:
15 Burpee Box Jump (20/12)
-in remaining time-
MAX Kipping Straight leg r...

January 14, 2020

M-1: Back Squat

Build to a heavy 2

-Then-
3X2 @ 85% of heavy 2

M-2: For Time (You choose rep scheme)

Option A:
40 Calorie Bike
40 Power Snatch (75/55)

Option B:
40 Calorie Bike
40 Power Snatch (45/35)

Option C:
40 Calorie Bike
30 Hang Power Snatch

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