Wednesday, January 21st

A.) Deadlift 4 x 3 building in weight to a tough but still fast final set

B.) 5 minute AMRAP Strict Pull-ups in sets of 3 (i.e. do 3 reps then drop off rest enough that you can do 3 reps again)

C.) 21-15-9 Rep Rounds for time of:
Overhead Squats
Bar Facing Burpees

Tuesday, January 20th

A.) 30 Turkish Getups, alternating sides
every 2 reps.

B.) 4 Rounds for time of:
500 meter Row
20 Step Ups @ 24″/20″
20 Jumping Lunges
15-20 Push-Ups

C.) 40-60 Hollow Rocks

Monday, January 19th

A.) Front Squat 5 x 3 all heavy sets but none to failure
B.) 4 Rounds, each for time of:
5 Power Cleans @ 165/110
15 Wall-Ball Shots @ 20/14
20 Kettlebell Swings @ 53/35
rest 3 minutes between rounds (except after last one)

C.) Immediately after finishing last round no rest straight into
3 minute ME Toe to bar

Saturday, January 17th

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Happy 50th Birthday Tobin!

Filthy Fifty:
50 Box Jumps
50 Jumping Pullups
50 Kettlebell Swings @ 35#
50 Walking Lunge Steps
50 Push Press @ 45/35#
50 Wall-Ball Shots @ 20/14
50 Burpees
50 Double Unders

Scaling options: In pairs 1 working 1 resting or reduce reps to 30 for each exercise

30 minute time-cap

Friday, January 16th

A.) 12 minutes Hang Squat Snatch building to a moderate-heavy
single rep.

If technique is good build quickly and do several singles at that tough weight.
If still struggle with squat snatch then stick to sets of three
and use 12 minutes to get lots of practice in at moderate weights.

B.) EMOM for 18 minutes
1st Minute- 5 Overhead Squats, moderate weight
2nd Minute- 7 Burpee Box Jumps
3rd Minute- 30 second Row/Airdyne sprint

Thursday, January 15th

21-15-9-6-3 Rep Rounds for time of:
Front Squats @ 95/65
Kettlebell Swings @ 70/53
Pushups

Wednesday, January 14th

A.) 4×4 Overhead Squat @ 13X1 Tempo
rest 20 seconds
4×6 Box Jumps @ 30″/24″
rest 2 minutes

B.) 10 Minute AMRAP of:
15 Power Snatch @ 75/55
30 Double Unders

Tuesday, January 13th

A.) 12 Minutes build to a 3 RM touch and go Power Clean

B-1.) 4×5 Shoulder Press rest 30 seconds
B-2.) 4 x 10 Ring Row rest 60 seconds

C.) 2-k Row Time Trial

Monday, January 12th

A.) 4×5 Deadlift. Rest 2 minutes between

B.) 5 Rounds, each for time of:
5 Thrusters @ moderate-heavy weight
7 Chest to Bar Pullups
9 Tire Flips
rest 2 minutes between rounds

Scaled Option
5 rounds each for time:
5 Thrusters
9 Pull-ups or Ring Rows
13 KB Swings
rest 2 minutes between rounds

C.) 40-60 Hollow Rocks

Saturday, January 10th

A.) 5×1 Three Position Power Clean +
1 Split Jerk after last clean

B.) “Grace”
30 Clean and Jerks for time @ 135/95#