19 JAN 2017

3 Rounds

Wallsits x 1:00
Push Ups x 20

then

AMRAP in 20:00

Hand to Hand Deadlifts x 20
Overhead Lunges x 20 (10 es)
Snatches x 20 (10 es)

EMOM perform 3 Burpees

17 JAN 2017

Partner AMRAP in 6:00

Highpull to Squat 1/2/3/4/5

Medball Situp x 15 / Plank Hold

2 Hand Swing x 5/10/15

Clean & Press x 1/2/3 (es)

12 JAN 2017

3 Rounds
Plank 1:00
Sit Ups x 30

then

AMRAP in 20:00

Racked Lunge x 1 per Leg
Push Press x 1
Burpee x 1

Ascending ladder, add 1 rep to each exercise each minute.

10 JAN 2016

AMRAP in 2:30 Each Couplet, x 2

1) Swings x 5 / Racked Front Squats x 5 (es)

2) Get Up Sit Up x 10 / Super Plank Push Up x 10

3) Press x 5/5 / Racked Lunge x 5/5

4) Dead Clean x 5/5 / Rows x 5/5

5 JAN 2017

For Time, 5:00 Cap Each Round

Rd 1) 21-15-9 Double Cleans / Dips

Rd 2) 10-20-30 Sit Ups / Lateral Leaps

Rd 3) 21-15-9 Bodyweight* Deadlifts / Push Ups

Rd 4) 10-20-30 Thrusters / Ring Rows

*set the bar to weight approx as much as you do

3 JAN 2017

AMRAP in 5:00 x 5 Rounds

1) Swings x 20 / Hand to Hand Sumo Deadlift x 20

2) Cleans x 9/9 / Push Ups x 9

3) Lunge x 8/8 / AbMat Sit Up x 8

4) Snatch x 7/7 / Squat x 14

5) Pull Ups x 6 / Windmill x 3/3

27 DEC 2016

8 Rounds

Snatch to Overhead Lunge x 5 (es)
Medball Sit Up x 10
Clean to Squat x 5 (es)
Floor Press x 10