Tuesday, January 31st

A) Back Squat
5@80%
3@85%
5@80%
3@90%
5@80%
3@95%

B) 16 Minute AMRAP
-12 KB Snatches (6p/ arm)
-12 Box Jumps (24/20)
-1min on bike or rower
12 Goblet Squats
12 Burpees


Monday, January 30th

A1) Push Press 5,5,3,3,3 Building to 90% of 5RM
A2) Ring Row 5×6-12

B) 5 Rounds For Time of:
6 T2B/ K2C
12 Wall Balls
6 C2B/ Pull-ups
30 Sec Rest


Saturday, January 28th

A1) Farmers Carry 4x Down & Back
A2) OH Walking Lunges 4×20 (45/25)

B) Roxanne- The Police
2 Airsquats + 1 Box Jump (30/24)
*Everytime Roxanne is said

REST 2 Min

Thunderstruck- ACDC
1 Power Clean (115/80)
*Everytime Thunder/ Thunderstruck is said

REST 3 Min

Flower- Moby (green sally up)
1 Backquat (115/80)
* Starting in the bottom of your squat, stand tall on up, back to bottom on down


Friday, January 27th

A) Strict Press 9min EMOM
2 Reps every min for 6min, then 1 rep every min for 3 min
*start first set @ 70% and build from there

B) OPEN WORKOUT 13.1
*Complete as many reps as possible in 17min of:
40 Burpees
30 Snatches @ 75/45
30 Burpees
30 Snatches @ 135/75
20 Burpees
30 Snatches @165/100
10 Burpees
AMRAP Snatches @ 210/120

*6″ jump and touch burpees RX/ Scale weight as needed


Thursday, January 26th

A) Front Squat 2,2,2,2,2
Building to a heavy double

B) For Time:
50 WallBalls
50 Supermans
10 Ring Dips/ 5 MUs
50 Sit-ups
50 Push-ups
10 Ring Dips/ 5 MUs
50 Med Ball Cleans
50 Wall balls
10 Ring Dips/ 5 MUs

18min Time Cap

*OLY*
10min Shoulder/ ankle Mob.
Barbell Progression
A) Power Snatch 2,2,2,2,2
B) Squat Snatch 1,1,1,1
C) Every 90 Sec for 12min (8 Sets)
1 Hang Squat Snatch + 2 OH Squats


Wednesday, January 25th

A) Deadlift 4×7 @50-60% of 1RM

B) 8min EMOM
1- 5-12 Strict Pull-ups
2- 5-12 Ring Push-ups

C) 4 Rounds For Time:
15 KB Swings (53/35)
20 DUs/ 40 SUs
10 T2B/ K2C
20 DUs/ 40 SUs


Tuesday, January 24th

A) Every 2min for 12min
1 Squat Clean
1 Front Squat
1 Split Jerk
*Increase in weight through sets

B) 3x 3min AMRAP w/ 3min Rest between
3 Hang Squat Cleans (95/65)
6 Thrusters (95/65)
9 Shoulder to OH (95/65)
12 Box Jump Overs (24/20)


Monday, January 23rd

A) Back Squat 5×8 @60-70% of 3RM
B) 19min AMRAP
30 DUs/ 60SUs
10 Pull-ups
30 Walking Lunges
15 Sit-ups
30 Mountain Climbers
10 Wallballs
1min Row/Bike


Saturday, January 21st

A1) Barbell Step-ups 3×12
A2) Strict Pull-ups 3×5-12

B) 25 min AMRAP
In Teams of 4

1- 2 Team mates start at rower
-1000m Row
* Split row evenly

2- 2 Team mates start at station 2:
-20 Wallballs
-20 Clusters (135/95)
-20 Box Jumps
-20 Snatches (135/95)
*Split Reps evenly

Score is AMRAP on station 2


Friday, January 20th

A) Push Press 4×5 @ 80% of 5RM

B)”Megan”
21-15-9

-Burpees
-KB Swings (53/35)
-Double Unders

*RX 6″” jump and touch for burpees”