Thursday: Feb 14th, 2019

RESULTS ARE EARNED:

Strength: 

Deadlifts

5x5 Build to last set @85%

SL RDL 4x10e

Conditioning: For Time

Run 400m 

200 DUBS

50 Walking Goblet Lunges

Run 400m

If you're feeling spicy....... Medball ABs

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Friday: Feb 1st, 2019

RESULTS ARE EARNED:

 

Andrews Chaos

12 Rounds:

10 T2B or C2b

10 Wall Balls 20/14

10 Push Press 95/65

10 Hand release Push-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Thursday: Jan 31st, 2019

RESULTS ARE EARNED:

1 Squat Clean 2 Front Squats ( clean does not count toward the squat )

 

6 Rounds (2 min rest in between)

 

---

 

EMOM 12 min:

 

Squat Clean x 4 135/85

Double DB Snatch x 5 50/35

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Wednesday: January 30th, 2019

RESULTS ARE EARNED:

Speed Focus Snatch: Snatch

<OR>

Sumo Deadlift high pulls 4x10 Build each set (athletes choice)

 

Conditioning:

 

15 Min Amrap

 

5 Deadlifts 155/115

5 Burpee box Jumps

5 Pull-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Tuesday: January 29th, 2019

RESULTS ARE EARNED:

 

Endurance Focus

 

Row 150 cal With Partner

KB Swings x 100 Split 52/35

100 Hollow Body rocks each person

100 Knees – Chest split

Row 150 Cal

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Monday: January 28th, 2019           

RESULTS ARE EARNED:

Monday January 28th 

Strength Focus: Lower

 

 Back Squats 90% 5x2

+

Box Jumps 5x5

 

Conditioning: For Time

 

50 Burpees to a target

100 Spider Climbers 

100 Medball Jump Slams 

100 yards bear crawl

Saturday Jan 26th, 2019

RESULTS ARE EARNED:

4 Rounds for Time (with a Partner)

 

8 Man Makers (50/35 lb) / Plank Hold

20 Deadlifts (275/205 lb) / Wall Sit

24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks

 

Cash out:

500 Double-Unders / Row

 

With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no work requirement (eg: meters or calories) on the final row.

 


 

 


 


 

 

 

Wednesday: Feb 13th, 2019

RESULTS ARE EARNED:

Strength: 

2 Part WOD:

Partner Conditioning Day:

13:00min time cap

Rest for 5

Switch 

Part #1

Row 2k

60 HRPU

40 T2B

Part #2 

Alt DB  Snatch x 10

Handstand Hold (until Partner finishes )

Alt Pistols x10

GROUP SLED CASH OUT

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Friday: Feb 1st, 2019

RESULTS ARE EARNED:

 

Andrews Chaos

12 Rounds:

10 T2B or C2b

10 Wall Balls 20/14

10 Push Press 95/65

10 Hand release Push-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Thursday: Jan 31st, 2019

RESULTS ARE EARNED:

1 Squat Clean 2 Front Squats ( clean does not count toward the squat )

 

6 Rounds (2 min rest in between)

 

---

 

EMOM 12 min:

 

Squat Clean x 4 135/85

Double DB Snatch x 5 50/35

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Wednesday: January 30th, 2019

RESULTS ARE EARNED:

Speed Focus Snatch: Snatch

<OR>

Sumo Deadlift high pulls 4x10 Build each set (athletes choice)

 

Conditioning:

 

15 Min Amrap

 

5 Deadlifts 155/115

5 Burpee box Jumps

5 Pull-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Tuesday: January 29th, 2019

RESULTS ARE EARNED:

 

Endurance Focus

 

Row 150 cal With Partner

KB Swings x 100 Split 52/35

100 Hollow Body rocks each person

100 Knees – Chest split

Row 150 Cal

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Monday: January 28th, 2019           

RESULTS ARE EARNED:

Monday January 28th 

Strength Focus: Lower

 

 Back Squats 90% 5x2

+

Box Jumps 5x5

 

Conditioning: For Time

 

50 Burpees to a target

100 Spider Climbers 

100 Medball Jump Slams 

100 yards bear crawl

Saturday Jan 26th, 2019

RESULTS ARE EARNED:

4 Rounds for Time (with a Partner)

 

8 Man Makers (50/35 lb) / Plank Hold

20 Deadlifts (275/205 lb) / Wall Sit

24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks

 

Cash out:

500 Double-Unders / Row

 

With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no work requirement (eg: meters or calories) on the final row.

 


 

 


 


 

 

 

Monday: Feb 11th, 2019

RESULTS ARE EARNED:

Strength: 

3 sec Paused Back Squats 4x5

+

HSPU 5x$$$

Conditioning:

21-15-9

Thrusters

Pull-Ups

Box Jump Overs

American Swings  

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Friday: Feb 1st, 2019

RESULTS ARE EARNED:

 

Andrews Chaos

12 Rounds:

10 T2B or C2b

10 Wall Balls 20/14

10 Push Press 95/65

10 Hand release Push-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Thursday: Jan 31st, 2019

RESULTS ARE EARNED:

1 Squat Clean 2 Front Squats ( clean does not count toward the squat )

 

6 Rounds (2 min rest in between)

 

---

 

EMOM 12 min:

 

Squat Clean x 4 135/85

Double DB Snatch x 5 50/35

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Wednesday: January 30th, 2019

RESULTS ARE EARNED:

Speed Focus Snatch: Snatch

<OR>

Sumo Deadlift high pulls 4x10 Build each set (athletes choice)

 

Conditioning:

 

15 Min Amrap

 

5 Deadlifts 155/115

5 Burpee box Jumps

5 Pull-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Tuesday: January 29th, 2019

RESULTS ARE EARNED:

 

Endurance Focus

 

Row 150 cal With Partner

KB Swings x 100 Split 52/35

100 Hollow Body rocks each person

100 Knees – Chest split

Row 150 Cal

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Monday: January 28th, 2019           

RESULTS ARE EARNED:

Monday January 28th 

Strength Focus: Lower

 

 Back Squats 90% 5x2

+

Box Jumps 5x5

 

Conditioning: For Time

 

50 Burpees to a target

100 Spider Climbers 

100 Medball Jump Slams 

100 yards bear crawl

Saturday Jan 26th, 2019

RESULTS ARE EARNED:

4 Rounds for Time (with a Partner)

 

8 Man Makers (50/35 lb) / Plank Hold

20 Deadlifts (275/205 lb) / Wall Sit

24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks

 

Cash out:

500 Double-Unders / Row

 

With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no work requirement (eg: meters or calories) on the final row.

 


 

 


 


 

 

 

Monday: Feb 11th, 2019

RESULTS ARE EARNED:

Strength: 

3 sec Paused Back Squats 4x5

+

HSPU 5x$$$

Conditioning:

21-15-9

Thrusters

Pull-Ups

Box Jump Overs

American Swings  

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Friday: Feb 1st, 2019

RESULTS ARE EARNED:

 

Andrews Chaos

12 Rounds:

10 T2B or C2b

10 Wall Balls 20/14

10 Push Press 95/65

10 Hand release Push-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Thursday: Jan 31st, 2019

RESULTS ARE EARNED:

1 Squat Clean 2 Front Squats ( clean does not count toward the squat )

 

6 Rounds (2 min rest in between)

 

---

 

EMOM 12 min:

 

Squat Clean x 4 135/85

Double DB Snatch x 5 50/35

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Wednesday: January 30th, 2019

RESULTS ARE EARNED:

Speed Focus Snatch: Snatch

<OR>

Sumo Deadlift high pulls 4x10 Build each set (athletes choice)

 

Conditioning:

 

15 Min Amrap

 

5 Deadlifts 155/115

5 Burpee box Jumps

5 Pull-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Tuesday: January 29th, 2019

RESULTS ARE EARNED:

 

Endurance Focus

 

Row 150 cal With Partner

KB Swings x 100 Split 52/35

100 Hollow Body rocks each person

100 Knees – Chest split

Row 150 Cal

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Monday: January 28th, 2019           

RESULTS ARE EARNED:

Monday January 28th 

Strength Focus: Lower

 

 Back Squats 90% 5x2

+

Box Jumps 5x5

 

Conditioning: For Time

 

50 Burpees to a target

100 Spider Climbers 

100 Medball Jump Slams 

100 yards bear crawl

Saturday Jan 26th, 2019

RESULTS ARE EARNED:

4 Rounds for Time (with a Partner)

 

8 Man Makers (50/35 lb) / Plank Hold

20 Deadlifts (275/205 lb) / Wall Sit

24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks

 

Cash out:

500 Double-Unders / Row

 

With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no work requirement (eg: meters or calories) on the final row.

 


 

 


 


 

 

 

Saturday: Feb 9th, 2019

RESULTS ARE EARNED:

Strength: 

Find 1RM Squat Clean

 

Partner WOD:

 

Row 50 Cal

15 Deadlift High Pull (each partner)

Row 40 Cal

15 Synchro Burpees

Row 30 Cal

15 Deadlift High Pulls

Row 20 Cal

15 Synchro Burpees

Row 10 Cal

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Friday: Feb 1st, 2019

RESULTS ARE EARNED:

 

Andrews Chaos

12 Rounds:

10 T2B or C2b

10 Wall Balls 20/14

10 Push Press 95/65

10 Hand release Push-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Thursday: Jan 31st, 2019

RESULTS ARE EARNED:

1 Squat Clean 2 Front Squats ( clean does not count toward the squat )

 

6 Rounds (2 min rest in between)

 

---

 

EMOM 12 min:

 

Squat Clean x 4 135/85

Double DB Snatch x 5 50/35

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Wednesday: January 30th, 2019

RESULTS ARE EARNED:

Speed Focus Snatch: Snatch

<OR>

Sumo Deadlift high pulls 4x10 Build each set (athletes choice)

 

Conditioning:

 

15 Min Amrap

 

5 Deadlifts 155/115

5 Burpee box Jumps

5 Pull-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Tuesday: January 29th, 2019

RESULTS ARE EARNED:

 

Endurance Focus

 

Row 150 cal With Partner

KB Swings x 100 Split 52/35

100 Hollow Body rocks each person

100 Knees – Chest split

Row 150 Cal

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Monday: January 28th, 2019           

RESULTS ARE EARNED:

Monday January 28th 

Strength Focus: Lower

 

 Back Squats 90% 5x2

+

Box Jumps 5x5

 

Conditioning: For Time

 

50 Burpees to a target

100 Spider Climbers 

100 Medball Jump Slams 

100 yards bear crawl

Saturday Jan 26th, 2019

RESULTS ARE EARNED:

4 Rounds for Time (with a Partner)

 

8 Man Makers (50/35 lb) / Plank Hold

20 Deadlifts (275/205 lb) / Wall Sit

24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks

 

Cash out:

500 Double-Unders / Row

 

With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no work requirement (eg: meters or calories) on the final row.

 


 

 


 


 

 

 

Thursday: Feb 8th, 2019

RESULTS ARE EARNED:

Strength:

5 Snatch Grip Deads

5 Snatch Pulls

5 Full Snatches

5 Back Squats

 5 Rounds

Conditioning

10 DB Snatch ALT

10 DB Thrusters

10 Renegade Rows

500m Row 

4RFT

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Friday: Feb 1st, 2019

RESULTS ARE EARNED:

 

Andrews Chaos

12 Rounds:

10 T2B or C2b

10 Wall Balls 20/14

10 Push Press 95/65

10 Hand release Push-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Thursday: Jan 31st, 2019

RESULTS ARE EARNED:

1 Squat Clean 2 Front Squats ( clean does not count toward the squat )

 

6 Rounds (2 min rest in between)

 

---

 

EMOM 12 min:

 

Squat Clean x 4 135/85

Double DB Snatch x 5 50/35

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Wednesday: January 30th, 2019

RESULTS ARE EARNED:

Speed Focus Snatch: Snatch

<OR>

Sumo Deadlift high pulls 4x10 Build each set (athletes choice)

 

Conditioning:

 

15 Min Amrap

 

5 Deadlifts 155/115

5 Burpee box Jumps

5 Pull-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Tuesday: January 29th, 2019

RESULTS ARE EARNED:

 

Endurance Focus

 

Row 150 cal With Partner

KB Swings x 100 Split 52/35

100 Hollow Body rocks each person

100 Knees – Chest split

Row 150 Cal

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Monday: January 28th, 2019           

RESULTS ARE EARNED:

Monday January 28th 

Strength Focus: Lower

 

 Back Squats 90% 5x2

+

Box Jumps 5x5

 

Conditioning: For Time

 

50 Burpees to a target

100 Spider Climbers 

100 Medball Jump Slams 

100 yards bear crawl

Saturday Jan 26th, 2019

RESULTS ARE EARNED:

4 Rounds for Time (with a Partner)

 

8 Man Makers (50/35 lb) / Plank Hold

20 Deadlifts (275/205 lb) / Wall Sit

24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks

 

Cash out:

500 Double-Unders / Row

 

With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no work requirement (eg: meters or calories) on the final row.

 


 

 


 


 

 

 

Thursday: Feb 8th, 2019

RESULTS ARE EARNED:

Strength:

5 Snatch Grip Deads

5 Snatch Pulls

5 Full Snatches

5 Back Squats

 5 Rounds

Conditioning

10 DB Snatch ALT

10 DB Thrusters

10 Renegade Rows

500m Row 

4RFT

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Friday: Feb 1st, 2019

RESULTS ARE EARNED:

 

Andrews Chaos

12 Rounds:

10 T2B or C2b

10 Wall Balls 20/14

10 Push Press 95/65

10 Hand release Push-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Thursday: Jan 31st, 2019

RESULTS ARE EARNED:

1 Squat Clean 2 Front Squats ( clean does not count toward the squat )

 

6 Rounds (2 min rest in between)

 

---

 

EMOM 12 min:

 

Squat Clean x 4 135/85

Double DB Snatch x 5 50/35

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Wednesday: January 30th, 2019

RESULTS ARE EARNED:

Speed Focus Snatch: Snatch

<OR>

Sumo Deadlift high pulls 4x10 Build each set (athletes choice)

 

Conditioning:

 

15 Min Amrap

 

5 Deadlifts 155/115

5 Burpee box Jumps

5 Pull-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Tuesday: January 29th, 2019

RESULTS ARE EARNED:

 

Endurance Focus

 

Row 150 cal With Partner

KB Swings x 100 Split 52/35

100 Hollow Body rocks each person

100 Knees – Chest split

Row 150 Cal

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Monday: January 28th, 2019           

RESULTS ARE EARNED:

Monday January 28th 

Strength Focus: Lower

 

 Back Squats 90% 5x2

+

Box Jumps 5x5

 

Conditioning: For Time

 

50 Burpees to a target

100 Spider Climbers 

100 Medball Jump Slams 

100 yards bear crawl

Saturday Jan 26th, 2019

RESULTS ARE EARNED:

4 Rounds for Time (with a Partner)

 

8 Man Makers (50/35 lb) / Plank Hold

20 Deadlifts (275/205 lb) / Wall Sit

24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks

 

Cash out:

500 Double-Unders / Row

 

With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no work requirement (eg: meters or calories) on the final row.

 


 

 


 


 

 

 

Thursday: Feb 8th, 2019

RESULTS ARE EARNED:

Strength:

5 Snatch Grip Deads

5 Snatch Pulls

5 Full Snatches

5 Back Squats

 5 Rounds

Conditioning

10 DB Snatch ALT

10 DB Thrusters

10 Renegade Rows

500m Row 

4RFT

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Friday: Feb 1st, 2019

RESULTS ARE EARNED:

 

Andrews Chaos

12 Rounds:

10 T2B or C2b

10 Wall Balls 20/14

10 Push Press 95/65

10 Hand release Push-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Thursday: Jan 31st, 2019

RESULTS ARE EARNED:

1 Squat Clean 2 Front Squats ( clean does not count toward the squat )

 

6 Rounds (2 min rest in between)

 

---

 

EMOM 12 min:

 

Squat Clean x 4 135/85

Double DB Snatch x 5 50/35

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Wednesday: January 30th, 2019

RESULTS ARE EARNED:

Speed Focus Snatch: Snatch

<OR>

Sumo Deadlift high pulls 4x10 Build each set (athletes choice)

 

Conditioning:

 

15 Min Amrap

 

5 Deadlifts 155/115

5 Burpee box Jumps

5 Pull-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Tuesday: January 29th, 2019

RESULTS ARE EARNED:

 

Endurance Focus

 

Row 150 cal With Partner

KB Swings x 100 Split 52/35

100 Hollow Body rocks each person

100 Knees – Chest split

Row 150 Cal

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Monday: January 28th, 2019           

RESULTS ARE EARNED:

Monday January 28th 

Strength Focus: Lower

 

 Back Squats 90% 5x2

+

Box Jumps 5x5

 

Conditioning: For Time

 

50 Burpees to a target

100 Spider Climbers 

100 Medball Jump Slams 

100 yards bear crawl

Saturday Jan 26th, 2019

RESULTS ARE EARNED:

4 Rounds for Time (with a Partner)

 

8 Man Makers (50/35 lb) / Plank Hold

20 Deadlifts (275/205 lb) / Wall Sit

24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks

 

Cash out:

500 Double-Unders / Row

 

With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no work requirement (eg: meters or calories) on the final row.

 


 

 


 


 

 

 

Thursday: Feb 8th, 2019

RESULTS ARE EARNED:

Strength:

5 Snatch Grip Deads

5 Snatch Pulls

5 Full Snatches

5 Back Squats

 5 Rounds

Conditioning

10 DB Snatch ALT

10 DB Thrusters

10 Renegade Rows

500m Row 

4RFT

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Friday: Feb 1st, 2019

RESULTS ARE EARNED:

 

Andrews Chaos

12 Rounds:

10 T2B or C2b

10 Wall Balls 20/14

10 Push Press 95/65

10 Hand release Push-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Thursday: Jan 31st, 2019

RESULTS ARE EARNED:

1 Squat Clean 2 Front Squats ( clean does not count toward the squat )

 

6 Rounds (2 min rest in between)

 

---

 

EMOM 12 min:

 

Squat Clean x 4 135/85

Double DB Snatch x 5 50/35

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Wednesday: January 30th, 2019

RESULTS ARE EARNED:

Speed Focus Snatch: Snatch

<OR>

Sumo Deadlift high pulls 4x10 Build each set (athletes choice)

 

Conditioning:

 

15 Min Amrap

 

5 Deadlifts 155/115

5 Burpee box Jumps

5 Pull-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Tuesday: January 29th, 2019

RESULTS ARE EARNED:

 

Endurance Focus

 

Row 150 cal With Partner

KB Swings x 100 Split 52/35

100 Hollow Body rocks each person

100 Knees – Chest split

Row 150 Cal

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Monday: January 28th, 2019           

RESULTS ARE EARNED:

Monday January 28th 

Strength Focus: Lower

 

 Back Squats 90% 5x2

+

Box Jumps 5x5

 

Conditioning: For Time

 

50 Burpees to a target

100 Spider Climbers 

100 Medball Jump Slams 

100 yards bear crawl

Saturday Jan 26th, 2019

RESULTS ARE EARNED:

4 Rounds for Time (with a Partner)

 

8 Man Makers (50/35 lb) / Plank Hold

20 Deadlifts (275/205 lb) / Wall Sit

24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks

 

Cash out:

500 Double-Unders / Row

 

With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no work requirement (eg: meters or calories) on the final row.

 


 

 


 


 

 

 

Wednesday: Feb 6th, 2019

RESULTS ARE EARNED:

Strength:

Push Press 5x5

DB Bird Dog Rows 4x10e 

Conditioning:

0:00-15:00

5RFT (Rest for remaining time):

 

5 Power Cleans 135/95

10 Burpees

15 Air Squats

15:00-30:00

50,40,30,20,10

DUBS

Sit-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Friday: Feb 1st, 2019

RESULTS ARE EARNED:

 

Andrews Chaos

12 Rounds:

10 T2B or C2b

10 Wall Balls 20/14

10 Push Press 95/65

10 Hand release Push-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Thursday: Jan 31st, 2019

RESULTS ARE EARNED:

1 Squat Clean 2 Front Squats ( clean does not count toward the squat )

 

6 Rounds (2 min rest in between)

 

---

 

EMOM 12 min:

 

Squat Clean x 4 135/85

Double DB Snatch x 5 50/35

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Wednesday: January 30th, 2019

RESULTS ARE EARNED:

Speed Focus Snatch: Snatch

<OR>

Sumo Deadlift high pulls 4x10 Build each set (athletes choice)

 

Conditioning:

 

15 Min Amrap

 

5 Deadlifts 155/115

5 Burpee box Jumps

5 Pull-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Tuesday: January 29th, 2019

RESULTS ARE EARNED:

 

Endurance Focus

 

Row 150 cal With Partner

KB Swings x 100 Split 52/35

100 Hollow Body rocks each person

100 Knees – Chest split

Row 150 Cal

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Monday: January 28th, 2019           

RESULTS ARE EARNED:

Monday January 28th 

Strength Focus: Lower

 

 Back Squats 90% 5x2

+

Box Jumps 5x5

 

Conditioning: For Time

 

50 Burpees to a target

100 Spider Climbers 

100 Medball Jump Slams 

100 yards bear crawl

Saturday Jan 26th, 2019

RESULTS ARE EARNED:

4 Rounds for Time (with a Partner)

 

8 Man Makers (50/35 lb) / Plank Hold

20 Deadlifts (275/205 lb) / Wall Sit

24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks

 

Cash out:

500 Double-Unders / Row

 

With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no work requirement (eg: meters or calories) on the final row.

 


 

 


 


 

 

 

Wednesday: Feb 6th, 2019

RESULTS ARE EARNED:

Strength:

Push Press 5x5

DB Bird Dog Rows 4x10e 

Conditioning:

0:00-15:00

5RFT (Rest for remaining time):

 

5 Power Cleans 135/95

10 Burpees

15 Air Squats

15:00-30:00

50,40,30,20,10

DUBS

Sit-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Friday: Feb 1st, 2019

RESULTS ARE EARNED:

 

Andrews Chaos

12 Rounds:

10 T2B or C2b

10 Wall Balls 20/14

10 Push Press 95/65

10 Hand release Push-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Thursday: Jan 31st, 2019

RESULTS ARE EARNED:

1 Squat Clean 2 Front Squats ( clean does not count toward the squat )

 

6 Rounds (2 min rest in between)

 

---

 

EMOM 12 min:

 

Squat Clean x 4 135/85

Double DB Snatch x 5 50/35

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Wednesday: January 30th, 2019

RESULTS ARE EARNED:

Speed Focus Snatch: Snatch

<OR>

Sumo Deadlift high pulls 4x10 Build each set (athletes choice)

 

Conditioning:

 

15 Min Amrap

 

5 Deadlifts 155/115

5 Burpee box Jumps

5 Pull-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Tuesday: January 29th, 2019

RESULTS ARE EARNED:

 

Endurance Focus

 

Row 150 cal With Partner

KB Swings x 100 Split 52/35

100 Hollow Body rocks each person

100 Knees – Chest split

Row 150 Cal

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Monday: January 28th, 2019           

RESULTS ARE EARNED:

Monday January 28th 

Strength Focus: Lower

 

 Back Squats 90% 5x2

+

Box Jumps 5x5

 

Conditioning: For Time

 

50 Burpees to a target

100 Spider Climbers 

100 Medball Jump Slams 

100 yards bear crawl

Saturday Jan 26th, 2019

RESULTS ARE EARNED:

4 Rounds for Time (with a Partner)

 

8 Man Makers (50/35 lb) / Plank Hold

20 Deadlifts (275/205 lb) / Wall Sit

24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks

 

Cash out:

500 Double-Unders / Row

 

With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no work requirement (eg: meters or calories) on the final row.

 


 

 


 


 

 

 

Wednesday: Feb 6th, 2019

RESULTS ARE EARNED:

Strength:

Push Press 5x5

DB Bird Dog Rows 4x10e 

Conditioning:

0:00-15:00

5RFT (Rest for remaining time):

 

5 Power Cleans 135/95

10 Burpees

15 Air Squats

15:00-30:00

50,40,30,20,10

DUBS

Sit-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Friday: Feb 1st, 2019

RESULTS ARE EARNED:

 

Andrews Chaos

12 Rounds:

10 T2B or C2b

10 Wall Balls 20/14

10 Push Press 95/65

10 Hand release Push-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Thursday: Jan 31st, 2019

RESULTS ARE EARNED:

1 Squat Clean 2 Front Squats ( clean does not count toward the squat )

 

6 Rounds (2 min rest in between)

 

---

 

EMOM 12 min:

 

Squat Clean x 4 135/85

Double DB Snatch x 5 50/35

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Wednesday: January 30th, 2019

RESULTS ARE EARNED:

Speed Focus Snatch: Snatch

<OR>

Sumo Deadlift high pulls 4x10 Build each set (athletes choice)

 

Conditioning:

 

15 Min Amrap

 

5 Deadlifts 155/115

5 Burpee box Jumps

5 Pull-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Tuesday: January 29th, 2019

RESULTS ARE EARNED:

 

Endurance Focus

 

Row 150 cal With Partner

KB Swings x 100 Split 52/35

100 Hollow Body rocks each person

100 Knees – Chest split

Row 150 Cal

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Monday: January 28th, 2019           

RESULTS ARE EARNED:

Monday January 28th 

Strength Focus: Lower

 

 Back Squats 90% 5x2

+

Box Jumps 5x5

 

Conditioning: For Time

 

50 Burpees to a target

100 Spider Climbers 

100 Medball Jump Slams 

100 yards bear crawl

Saturday Jan 26th, 2019

RESULTS ARE EARNED:

4 Rounds for Time (with a Partner)

 

8 Man Makers (50/35 lb) / Plank Hold

20 Deadlifts (275/205 lb) / Wall Sit

24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks

 

Cash out:

500 Double-Unders / Row

 

With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no work requirement (eg: meters or calories) on the final row.

 


 

 


 


 

 

 

Tuesday: Feb 5th, 2019

RESULTS ARE EARNED:

Skills:

Ring Pull-Ups 4x5-10

Hand Stand Push-Ups 4x5

Parallette L-Holds 4 x $$

Endurance Focus:

 

Run 800m

Deadlift x 50

Wall balls x 50

Bear Crawls 50 yards

Run 8​00m 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Friday: Feb 1st, 2019

RESULTS ARE EARNED:

 

Andrews Chaos

12 Rounds:

10 T2B or C2b

10 Wall Balls 20/14

10 Push Press 95/65

10 Hand release Push-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Thursday: Jan 31st, 2019

RESULTS ARE EARNED:

1 Squat Clean 2 Front Squats ( clean does not count toward the squat )

 

6 Rounds (2 min rest in between)

 

---

 

EMOM 12 min:

 

Squat Clean x 4 135/85

Double DB Snatch x 5 50/35

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Wednesday: January 30th, 2019

RESULTS ARE EARNED:

Speed Focus Snatch: Snatch

<OR>

Sumo Deadlift high pulls 4x10 Build each set (athletes choice)

 

Conditioning:

 

15 Min Amrap

 

5 Deadlifts 155/115

5 Burpee box Jumps

5 Pull-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Tuesday: January 29th, 2019

RESULTS ARE EARNED:

 

Endurance Focus

 

Row 150 cal With Partner

KB Swings x 100 Split 52/35

100 Hollow Body rocks each person

100 Knees – Chest split

Row 150 Cal

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Monday: January 28th, 2019           

RESULTS ARE EARNED:

Monday January 28th 

Strength Focus: Lower

 

 Back Squats 90% 5x2

+

Box Jumps 5x5

 

Conditioning: For Time

 

50 Burpees to a target

100 Spider Climbers 

100 Medball Jump Slams 

100 yards bear crawl

Saturday Jan 26th, 2019

RESULTS ARE EARNED:

4 Rounds for Time (with a Partner)

 

8 Man Makers (50/35 lb) / Plank Hold

20 Deadlifts (275/205 lb) / Wall Sit

24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks

 

Cash out:

500 Double-Unders / Row

 

With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no work requirement (eg: meters or calories) on the final row.

 


 

 


 


 

 

 

Monday: Feb 4th, 2019

RESULTS ARE EARNED:

Strength:

Front Squat 6x6 @ 80%

 

 

15 Min AMRAP

 

12/10 Cal Row 

10 KB Swing 52/35

10 DB Hang Cleans 50/35

10 V-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Friday: Feb 1st, 2019

RESULTS ARE EARNED:

 

Andrews Chaos

12 Rounds:

10 T2B or C2b

10 Wall Balls 20/14

10 Push Press 95/65

10 Hand release Push-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Thursday: Jan 31st, 2019

RESULTS ARE EARNED:

1 Squat Clean 2 Front Squats ( clean does not count toward the squat )

 

6 Rounds (2 min rest in between)

 

---

 

EMOM 12 min:

 

Squat Clean x 4 135/85

Double DB Snatch x 5 50/35

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Wednesday: January 30th, 2019

RESULTS ARE EARNED:

Speed Focus Snatch: Snatch

<OR>

Sumo Deadlift high pulls 4x10 Build each set (athletes choice)

 

Conditioning:

 

15 Min Amrap

 

5 Deadlifts 155/115

5 Burpee box Jumps

5 Pull-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Tuesday: January 29th, 2019

RESULTS ARE EARNED:

 

Endurance Focus

 

Row 150 cal With Partner

KB Swings x 100 Split 52/35

100 Hollow Body rocks each person

100 Knees – Chest split

Row 150 Cal

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Monday: January 28th, 2019           

RESULTS ARE EARNED:

Monday January 28th 

Strength Focus: Lower

 

 Back Squats 90% 5x2

+

Box Jumps 5x5

 

Conditioning: For Time

 

50 Burpees to a target

100 Spider Climbers 

100 Medball Jump Slams 

100 yards bear crawl

Saturday Jan 26th, 2019

RESULTS ARE EARNED:

4 Rounds for Time (with a Partner)

 

8 Man Makers (50/35 lb) / Plank Hold

20 Deadlifts (275/205 lb) / Wall Sit

24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks

 

Cash out:

500 Double-Unders / Row

 

With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no work requirement (eg: meters or calories) on the final row.

 


 

 


 


 

 

 

Saturday: Feb 2nd, 2019

RESULTS ARE EARNED:

 

3 Rounds for Time:

20 Burpee Pull-Ups

20 Front Squats (155/105 lb)

20 Box Jumps (24/20 in)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Friday: Feb 1st, 2019

RESULTS ARE EARNED:

 

Andrews Chaos

12 Rounds:

10 T2B or C2b

10 Wall Balls 20/14

10 Push Press 95/65

10 Hand release Push-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Thursday: Jan 31st, 2019

RESULTS ARE EARNED:

1 Squat Clean 2 Front Squats ( clean does not count toward the squat )

 

6 Rounds (2 min rest in between)

 

---

 

EMOM 12 min:

 

Squat Clean x 4 135/85

Double DB Snatch x 5 50/35

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Wednesday: January 30th, 2019

RESULTS ARE EARNED:

Speed Focus Snatch: Snatch

<OR>

Sumo Deadlift high pulls 4x10 Build each set (athletes choice)

 

Conditioning:

 

15 Min Amrap

 

5 Deadlifts 155/115

5 Burpee box Jumps

5 Pull-Ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Tuesday: January 29th, 2019

RESULTS ARE EARNED:

 

Endurance Focus

 

Row 150 cal With Partner

KB Swings x 100 Split 52/35

100 Hollow Body rocks each person

100 Knees – Chest split

Row 150 Cal

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Monday: January 28th, 2019           

RESULTS ARE EARNED:

Monday January 28th 

Strength Focus: Lower

 

 Back Squats 90% 5x2

+

Box Jumps 5x5

 

Conditioning: For Time

 

50 Burpees to a target

100 Spider Climbers 

100 Medball Jump Slams 

100 yards bear crawl

Saturday Jan 26th, 2019

RESULTS ARE EARNED:

4 Rounds for Time (with a Partner)

 

8 Man Makers (50/35 lb) / Plank Hold

20 Deadlifts (275/205 lb) / Wall Sit

24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks

 

Cash out:

500 Double-Unders / Row

 

With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no work requirement (eg: meters or calories) on the final row.

 


 

 


 


 

 

 

Friday: January 25th, 2019           

RESULTS ARE EARNED:

Open Workout: 18.5

AMRAP in 7 minutes

3 Thrusters (100/65 lb)

3 Chest-to-Bar Pull-Ups

6 Thrusters (100/65 lb)

6 Chest-to-Bar Pull-Ups

9 Thrusters (100/65 lb)

9 Chest-to-Bar Pull-Ups

If you complete the round of 9, complete a round of 12, then go on to 15, etc.

Extra Credit:

Sled D&B x 5

+

Barbell Roll Outs 5x10

 


 

 


 


 

 

 

Thursday: January 24th, 2019           

RESULTS ARE EARNED:

Strength:

Power Cleans 5,4,3,3,3..... Work up too heavy set of 3 

 

Conditioning

6 Rounds For Time:

250m row

10 dumbbell snatches (per side) 50/35

10 kettlebell goblet squats 52/35