January 30, 2020

Heavy #2 – Pain Optional

EMOM 12 min.
3 Front Squats (225/155 lb.)
AMRAP Muscle-ups for remainder of min.

January 29, 2020


Tabata
Jumping Air Squats Mountain Climbers
2 min rest
50-40-30-20-10
Unbroken Seated Wall Throw Sit-up (14/12 

January 28, 2020

Body-weight #2 – The Fast and the Furious

20 Burpees

400-m Run

20 Pull-ups

3 rounds

January 27, 2020

Olympic Lift #2

Power Snatch

January 24, 2020

Power Lift #2

Back Squat

Speed #2

Run 100 m TT

January 23, 2020

Snatch Technique Work

1 Snatch Grip Deadlift + 3 Snatch Pulls

Then,

9-12-18

Hang Power Snatches (135/95 lb.)

18-21-27

Deadlifts

January 22, 2020

Body-weight #1

Body-weight Gone Bad

1 min. Rope Climbs

1 min. Burpee Box Jumps (24/20 in.)

1 min. Sit-ups

1 min. Walking Lunges

1 min. Rest

3 rounds

January 21, 2020

30-35-40-45-50

Double-unders

Single-arm DB Thruster (50/35 lb.)

In between each round, perform 200-m MB

Run (20/14 lb.)

January 21, 2020

Body-weight #1

Body-weight Gone Bad

1 min. Rope Climbs

1 min. Burpee Box Jumps (24/20 in.)

1 min. Sit-ups

1 min. Walking Lunges

1 min. Rest

3 rounds

January 20, 2020

Endurance #2

Row 5 k TT

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