Wed, Jan 15

Part 1
EMOM (3 Rounds)
4 Muscle-ups
100′ Sled Push

Bench Press 5-5-3-3-1-1

21-18-15-12-9-6-3
Deadlifts 115#
Abmat Sit-ups
Overhead Squat 115#

Part 2
3 min AMRAP
Double-unders

20 min AMRAP
10 Pull-ups
15 Box Jumps 24″
20 KB Swings 53#

3 minute Plank Hold Max Effort

Part 3
12 Rounds
50m Freestyle Sprint
Rest as needed

Tues, Jan 14

12 Rounds
Bike Hill Sprint
Coast Down

Mon, Jan 13

50′ Zurcher Carry Max Effort

Front Squats 5-5-3-3-1-1

EMOM (4 Rounds)
8 Pull-ups
12 Burpees

3 Rounds
Run 400m
21 Hang Cleans 135#
12 Shoulder-to-Overhead 135#
Then
Run 400m

3 minute L-Hold Max Effort

Sunday, Jan 12

Rest Day
Do some yoga!

Saturday, Jan 11

3 min AMRAP
Hollowbody Rocks

7 min AMRAP
3, 6, 9, 12…
Thrusters 95#/63#
Chest-to-bar Pull-ups

400m Farmers Carry 53#/35#

Fri, Jan 10

Push Press 5-5-5

15 min AMRAP
9 Deadlifts 155#/103#
12 HR Push-ups
15 Box Jumps 24″/20″

Air Dyne 2 minutes Max Effort

Thurs, Jan 9

Row 1000m

10 min AMRAP
60 bar-facing Burpees
30 Overhead Squats 115#/83#
10 Muscle-ups or 15 Strict Pull-ups

3 min AMRAP
Legless Rope Climbs 15′

Wed, Jan 8

5 min AMRAP
5 Pistols (each)
10 One Arm KB Snatch 53#/35#

5 min AMRAP
Clean & Jerk 165#/110#

5 min AMRAP
10 HSPUs
15 KB Swings 53#/35#

Tuesday, Jan 7

Sprint 800m

20 min AMRAP
5 Power Cleans 135#/93#
10 Toes-to-bar
15 Wallballs 20#/14#, 10’/9′

400m OH Carry 55#/35#

Mon, Jan 6

4 rounds for time
1 minute max calorie row
1 minute ring dips
1 minute box jumps 30″/24″

*score is total reps + calories for row