Friday 2018.01.26

Jan 25, 2018

Strength

Back Squat

Performance: Every minute on the minute for 10:00

• 1 rep @ 80-85%

Fitness:

• 4 x 2-4 @ 21X1

Conditioning

For time:

• 60/45 Calorie Bike or Row
• 30 Box Jumps
• 30 Front Squats (135/95)
• 30 Box Jumps
• 60/45 Calorie Bike or Row

Thursday 2018.01.25

Jan 24, 2018

Gymnastics

Performance:

Complete as many reps as possible in 3:00:

• 5 Unbroken Handstand Push Ups

Rest 1:00

Complete as many reps as possible in 3:00:

• 5 Unbroken Chest to Bar Pull Ups

Rest 1:00

Complete as many reps as possible in 3:00:

• 5 Unbroken Toes to Bar

Fitness:

Complete as many reps as possible in 3:00:

• 5 Unbroken Perfect Push Ups

Rest 1:00

Complete as many reps as possible in 3:00:

• 5 Unbroken Ring Rows

Rest 1:00

Complete as many reps as possible in 3:00:

• 5 Unbroken Knee Raises

Conditioning

Four rounds, not for time:

• 15-20 Sit Ups
• 1:00 Plank Hold

Wednesday 2018.01.24

Jan 23, 2018

Strength

Every :30 for 15 rounds:

• Clean x 1 @ 65-75%

Fitness:

• Slow Clean Pull + Hang Clean

Conditioning

Complete as many rounds as possible in 20:00:

• 15 Kettlebell Swings (70/53)
• 15 Burpees

Tuesday 2018.01.23

Jan 22, 2018

Conditioning

At 0:00, 3 rounds for time:

• 27/21 Calorie Bike or Row
• 15 Clean and Jerks (115/75)

At 15:00, 3 rounds for time:

• 12 Dumbbell Power Cleans (50/35)
• 10 Burpee Box Jump Overs

At 30:00, 3 rounds for time:

• 7 Sandbag Cleans (150/100)
• 30 Double Unders

There is a 10:00 time cap on each workout.

Monday 2018.01.22

Jan 21, 2018

Strength

Every minute on the minute for 10:00:

• 3-5 Push Jerks

Take the bar from the ground and work on cycling efficiency. Use between 50-60% of your max push jerk.

Conditioning

3 Rounds:

• 1:00 Assault Bike
• :20 Rest
• 1:00 Shuttle Run (10m)
• :20 Rest
• 1:00 Row
• :20 Rest
• 1:00 Double Unders
• :20 Rest