Friday, January 18th

Reminder No Classes on Saturday, January 19th. Come cheer on the teams in the Last Best Pace Throwdown Beginner and Intermediate Competition.

A) Back Squat:
4×8

Athletes competing tomorrow need to stay below 60% 1RM

B) 15:00 AMRAP with partner:
Row for Meters

Switch every :90

Thursday, January 17th

Reminder No Classes on Saturday, January 19th. Come cheer on the teams in the Last Best Pace Throwdown Beginner and Intermediate Competition.

A) 14:00 AMRAP:
10 Stadler Leg lift
10 Ring Support Swing
10 Strict T2B/K2C

B)14:00 AMRAP:
3-5 Strict Ring Muscle-up
50ft HSW/20 Shoulder Tap
20 Alt Pistol
:30 Hollow Hold”

Tuesday, January 15th

A) Snatch:
15:00 to find 1RM Snatch

B) For Time:
40 Box Jump-Over (24/20)
40 Pull-ups
40 Wall Balls
40 T2B

Monday, January 14th

A) Overhead Squat:
15:00 to find 1RM

B) 4:00 AMRAP:
30 Thrusters (95/65)
ME Cals on Rower

*Rest 2:00*

6:00 AMRAP:
10 KB Deadlift
10 KB FR Walking Lunge
25 Du/50 SU

Saturday, January 12th

A1) Floor Press 3×8

A2) Barbell Bent-Over Row 3×8

(10:00 Cap)

B) 10:00 AMRAP:
5 Burpee to a bar
10 KB Swing
5 Goblet Squat (53/35)

Then

8:00 for each athlete to find Heavy Single Squat Clean

Athletes must share the bar for the squat clean

1 Work/1 Rest entire workout.

For the first AMRAP athletes must work through a whole round before switching

Friday, January 11th

A1) Strict Pull-up:
3xME

A2) Ring Push-Up:
3xME

B) 20-10-20:
Deadlift (135/95)
Pull-up/Ring Row
DB Box Step-Over

Thursday, January 10th

A) 3 Rounds NFT:
:30 ME Hollow Hold on Bar
6-12 Strict Ring Dip
:30 L-Sit
6-12 Strict L-sit Ring Pull-up

B) 14:00 AMRAP:
12 Candlestick Roll-up
5 Strict HSPU
100ft HSW/40 Shoulder Tap

Wednesday, January 9th

A) Deadlift:
4×6

Start above 60% and build

A) 2 Rounds For Total Reps:
1:00 ME Cals on Assault Bike
1:00 ME Alt DB Snatches
1:00 ME Box Jumps
1:00 ME DU/SU
1:00 ME Jump Lunges
1:00 ME Burpees
1:00 ME HRPU
1:00 Rest

Work for :45 rest for :15

Tuesday, January 8th

A) Strict Press:
4×8

Build in weight

B) 3:00 AMRAP:
5 Wallballs
5 T2B

Rest 2:00

3:00 AMRAP:
8 Push Press (75/55)
8 FR Lunges (75/55)

Rest 2:00

3:00 AMRAP:
ME Hang Clean (95/65)