January 30-February 4, 2017

January 30-February 4, 2017

MondayTuesdayWednesdayThursdayFridaySaturday 25 Min AMRAP: 100 Double Unders (300 Single Unders) 50 Bodyweight Box Step Ups 50 Hollow Rocks *If emphasis is strength, do 30 KB Step-Ups instead (53/35/25) A. 4×8 Front Squats: (12 Min) B. 3 Rounds For Time: (12 Min)...
January 23-28, 2017

January 23-28, 2017

MondayTuesdayWednesdayThursdayFridaySaturday A. 12 Min EMOM: 1st: :45 Max Row (meters) 2nd: 10 Pushups + 10 Situps B. 12 Min EMOM: 1st: 10 Med Ball Ground to Overhead + 5 Burpees 2nd: 5 Pullups + 5 Burpees *Challenge yourself on the version of pullups peformed A....
January 16-21, 2016

January 16-21, 2016

MondayTuesdayWednesdayThursdayFridaySaturday 27 Min AMRAP: 1 Lap Forward Run 1 Lap Backward Run 5 BB Snatches (65/55/45/35) 10 Push Press 10 Front Squats 5 Burpee Over Bar A. 4 sets of 3 Push Press/5 Split Jerk (10 Min) B. For Time: (13 Min) 30-25-20 Pullups Goblet...
January 9-14, 2017

January 9-14, 2017

MondayTuesdayWednesdayThursdayFridaySaturday A. 4×8 Bench Press: (12 Min) B. 12 Min AMRAP: 20 1-Arm DB Bent Over Row (35/30/20/15) (10 each arm) 25 Hollow Rocks 30 Jumping Squats 30 min AMRAP: 15 Cal Row 15 Burpees 20 Wall Ball 20 Later Bear Crawl Cone Touches A....
January 2-January 7, 2017

January 2-January 7, 2017

MondayTuesdayWednesdayThursdayFridaySaturday A. Strength: 8 Min EMOM: 1 Power Clean 1 Hang Clean 1 High Hang Clean B. 4 Rounds for Time: (15 Min) 20 Double Unders 20 Kettle Bell Swings (53/35/25) A. 5 Min EMOM: 12 KB Box Step-ups B. 5 Min AMRAP: Max Reps Deadlifts at...