25:00 EMOM
1st: Max Row
2nd: 10 KB Squat Cleans (53/35)
3rd: Max Handstand Hold
4th: 10 Wtd. SL RDL (35/20) (5L/5R)
5th: Plank Hold

New Year’s Eve Workout!

For Time: (30min cap)
31 Push Presses (75/55)
31 KB Swings
31 Snatches (75/55)
31 Wall Balls
31 Toes to Bar
31 Deadlifts (75/55)
31 Box Jumps
31 Back Squats (75/55)
31 Double Unders
31 Thrusters (75/55)
31 Lunges
31 Burpees
Then, 365 meter Row

New Year 2020 Workout!


20:00 AMRAP
20 Pull Ups
20 Sit Ups
20 Push Ups
20 BW Squats
20 Cal Row

Endurance Work
A) 6:00 EMOM
1st: 12 MB Slams
2nd: 8 Cal Row (sprint)
3rd: 2 – 1/2 Lap Sprints

-Rest 2:00-

B) 6:00 EMOM
1st: 15 MB Slams
2nd: 10 Cal Row
3rd: 1 Lap (sprint)

-Rest 2:00-

C) 6:00 EMOM
1st: 18 MB Slams
2nd: 12 Cal Row
3rd: 1 “L” Lap (sprint)

A) 10:00 EMOM
1st: 3,4,5,6,7 Front Squats (115/75)
2nd: 12 Oblique Plank Squeeze (6L/6R)

B) 40-30-20-10 For Time (13min cap)
1/2 Burpees
Wall Balls
V-Ups or Lying Knees to Elbow

6 Rounds for Time: (26:00 Cap)
200m Row
10 KB Squat Cleans (53/35)
20 Wtd. Plate Split Squats (10 per leg) (45/25)
30 Mountain Climbers (hard count)