Friday 1-19-18

“Chip Shot”
AMRAP 13:
70 Alternating Dumbbell Snatches (50/35)
60 Wallballs (20/14)
50/35 Calorie Row
40 Handstand Push-ups

Thursday 1-18-18

Begin at 0:00

Amrap 12 minutes of:

1 round of “Mary”
1 round of “DT”

Begin at 25:00

For time:

400m run
30 calories rowing
20 burpees over the rower

Begin at 45:00

4 rounds:

3 squat cleans 205/135
15 kettlebell swings 53/35
45 double-unders

Wednesday 1-17-18

“Slap Happy”
AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)

Strength
Clean
Bench

Tuesday 1-16-18

“Handlebars”
4 Rounds:
30/24 Calorie Row
15 Toes to Bar
7 Power Clean and Jerks (155/105)

Strength
Jerk
Front squat

Monday 1-15-18

Back Squat
3 Sets of 5

“Doctor’s Orders”
3 Rounds:
50 Air Squats
35 Push-ups
20/15 Calorie Row

Strength
Snatch
Dl

Friday 1-12-18

“Guts and Glory”
For Time:
21 – 15 – 9:
Schwinn Bike for Calories
Thrusters (95/65)

15 – 12 – 9:
Row for Calories
Hang Squat Cleans (95/65)

12 – 9 – 6:
Lateral Burpees over Bar
Overhead Squats (95/65)

Thursday 1-11-18

9-15-21 reps for time of:
Burpee, bar-facing
Overhead Squat, 95/65

4 Rounds for time of:
15 Kettlebell Swings, 70/53
15 Chest-to-bar Pull-ups
15 Calories row

3 Rounds for time of:
24 Wall Ball Shots, 20/14
12 Power Cleans, 155/105

Wednesday 1-10-18

“Marston”
AMRAP 20:
1 Deadlift (315/205)
10 Toes to Bar
15 Barbell Facing Burpees

Strength
Clean
Ohs

Tuesday 1-9-18

“Tri Sprint Intervals”
5 Rounds of:
AMRAP 4:
30/20 Calorie Row
30/20 Calorie Schwinn Bike
AMRAP 10 Meter Shuttles
rest 4 minutes

Strength
Push press
Dl

Monday 1-8-18

“Sea Sick”
On the 4:00 x 5 Rounds:
21/15 Calorie Row
14 Alternating Dumbbell Snatches (50/35)
7 Burpee Box Jump Overs (24/20)

Strength
Snatch
B squat