Wednesday 01/03

A. Warm up B. Front Squats 10 x 40% w/ 2 sec. Pause 10 x 50% w/ 2 sec. Pause 3 x 60% w/ Pause 3 x 80% w/ Pause 3 x 85% 3 x 90% 16 x Tricep Extensions (Heavy) C. 5 Rounds For Time 55 Double unders 12 Strict pull ups 8 Strict HSPU 4 Deadlifts @80% D. …

Tuesday 01/02

A. Warm up B. 12 Min. EMOM E: 35 Jumping Rope Slams O: 20 KB Swings (Russian) C. 50 Double unders 50 Jumping Lunges 800 Meter Sandbag run 40/60# 50 Jumping lunges 50 Double unders D. 500 Meter Row|Bike Rx Program Deadlift 10 x 40% w/ Hault 10 x 50% w/ Hault 3 x 60% w/ Hault 3 x 80% …

Friday 12/29

A. Warm up B. 9 Min. AMRAP 25 HSPU 35 T2B 45 Jumping Lunges (R+L=1) C. 13 Min. EMOM 5 Pull ups + 3 Burpees D. 500 Meter Row Rx Program Back Squat 10 x 40% w/ Pause 10 x 50% w/ Pause 5 x 60% w/ Pause 5 x 75% w/ Pause 5 x 80% 5 x 85% Russian …

Thursday 12/28

A. Warm up B. Strict Press 10 x 50% 10 x 60% 5 x 75% 5 x 80% 5 x 85% Lateral Sidebends x 15 per C. 10 Rounds 23 min. cap Running clock 9 Snatches 55/75 50 Meter sprint 3 Min. rest 9 O/H Squats 30 Double unders D. 400 Meter run Rx Program Front Squat 10 x 40% …

Wednesday 12/27

Warm up Front Squat 10 x 40% w/ Pause 10 x 50% w/ Pause 5 x 60% w/ Pause 5 x 75% w/ Pause 5 x 80% 5 x 85% Tricep Extensions x25 15 Min. AMRAP 50 DB Snatches 50/35# 75 Barbell Thrusters 100 Double unders 75 Barbell Thrusters 50 DB Snatches 21 Cal Row | Bike Rx Program Deadlift …

Tuesday 12/26

Making up Monday….. Warm up Deadlift (use 45# plates) 10 x 40% Deficit 10 x 50% Deficit 5 x 60% Deficit 5 x 75% Deficit 5 x 80% 5 x 85% Bicep Curls x 22 Fight Gone Bad!” 3 rounds Wall-ball, 20#, 10ft target (Reps) Sumo deadlift high-pull, 75# (Reps) Box Jump, 20″ (Reps) Push-press, 75# (Reps) Row (Calories) 250 …

Friday 12/22

Warm up For time 75 Wall Balls 400 Meter run 50 Double Arm Rope slams 400 Meter run 25 Sandball Slams 13 Min. EMOM 3 Burpees + 25 Double Unders 500 Meter Row or bike Rx Program Back Squat 10 x @50% 10 x @60% 5 x @75% 5 x @80% 5 x @85% Superset : 12 GHD Sit ups …

Thursday 12/21

Warm up Strict Press 10 x 50% 10 x 60% 5 x 75% 5 x 80% 5 x 85% Superset: sidebends w/ kb x 15 (light) 10 Rounds 7 Hang P. Cleans 65/95# 9 Front Squats 11 Box Jumps 20/24” 800 Meter Run Rx Program: Front Squat 10 x 50% w/ Pause 10 x 60% w/ Pause 5 x 75% …

Wednesday 12/20

Warm up Front Squats 10 x 50% 10 x 60% 5 x 75% 5 x 80% 5 x 85% Superset: Tricep Extensions x 25 (light) 13 Min. AMRAP 40 HSPU 50 Double unders 50 T2B 50 Double unders 60 P. Snatches 55/75# 15 Cal Row/bike Rx Program Strict Press 10 x 50% -1 sec hold @top 10 x 60%- 1 …

Tuesday 12/19

Warm up (5 Min.) Deadlift (20 Min.) 10 x 50% 10 x 60% 5 x 75% 5 x 80% 5 x 85% Superset: Bicep curls x 22 30 Min. EMOM E: 6 Thrusters 65/95# + 3 BFB O: 35 Double unders 400 Meter run Rx Program Bench Press 10 x 50% w/ Pause 10 x 60% w/ Pause Only if …