1/19/2017

  Strength 3 Push Jerks EMOM x 12 minutes 75-80% Conditioning 13 min AMRAP 9 Chest to Bar Pull up 12 Box Jump Over 24/20 9 Shoulder to Overhead 155/105  

1/18/2017

  12.2 10 min AMRAP 30 Snatch 75/45 30 Snatch 135/75 30 Snatch 165/100 As many as possible with time remaining 210/120 Compound 30 18 min EMOM 1- 14 Overhead lunge with plate 2- 15/12 calorie row 3- 20 Jumping Squat

1/17/2017

  Strength Back Squat 3×3 @ 90% – same weight across Conditioning 8 min AMRAP 10 Toes to bar 20 Air squat

1/16/2017

Happy MLK Day! 5 min AMRAP 5 Burpee Box Jump Over 24/20 10 Squat Clean 95/65 -rest 5 min- 5 min AMRAP 15 Wall Ball 20/15 10 Shoulder to Overhead 115/75 -rest 5 min- 5 min AMRAP 5 Ground to Overhead 135/85 30 Double under (or 30 single under)

1/13/2017

  Strength 3RM Deadlift Conditioning 10 min AMRAP 5 Power Clean 115/75 5 Push Jerk 115/75 5 Box Jump 24/20 *box jumps go up by 5 reps each round* -score is total reps- Compound 30 6×20/15 calorie row rest 1 minute between each round

1/12/2017

  Strength 7×3 Power Snatch @85% of 1RM power snatch -drop and reset- Conditioning 7 min AMRAP 10 Hang Power Snatch 95/65 20 Wall Ball 20/14

1/11/2017

  Cindy V2 20 min AMRAP 10 Pull up 15 Push up 20 Air squat Compound 30 3 rounds 3 min work, 3 min rest 250/200m row As many burpee box jumps as possible in time remaining 24/20 -score is total BBJ-

1/10/2017

  Strength 12 min EMOM 2 Push Press @ 70-75% Conditioning For time: 30 Box Jump Over 24/20 30 Shoulder to Overhead 115/75 30 Pistol ALT. 30 Strict HSPU 30 Pistol ALT. 30 Shoulder to Overhead 115/75 30 Box Jump Over 24/20 *17 min CAP*

1/9/2017

  Strength 14 minute EMOM Even minutes.. 20-30 double unders Odd Minutes.. 2 Squat Cleans @80% Conditioning 8 min AMRAP 2 Power Clean 135/85 2 Burpees 4,4-6,6-…etc Compound 30 Every 4:00 for 4 sets 20 Med ball clean 20/14 20 Box Jump over 24/20

1/6/2017

  Midline/Static Work 5 rounds NOT for time :45 second front rack hold :45 second hold in bottom of KB goblet squat Conditioning 21-15-9 Front Squat 155/105 Toes to Bar -10 min CAP- Compound 30 5 rounds :30 on :30 off for max reps Jumping Lunge Weighted step up 35/25 DBs Mountain climbers

1/5/2017

Strength 1 Power Snatch + 1 Hang Power Snatch EMOM x 12 minutes 80-85% of 1RM Conditioning 8 min AMRAP 30 Double Under 15 Power Snatch 75/55

1/4/2017

  “Jackie” For time: 1,000m Row 50 Thruster 45/30 30 Pull up Compound 30 3 rounds 3 min on 3 min off 400/300m row Max Burpees to plate