Month: January 2020

AMRAP 5 mins: 7 Power Cleans, 135/95 lbs 10/8 Assault Bike Calories AMRAP 5 mins: 7 Push Jerks, 135/95 lbs 10/8 Assault […]

Deficit Deadlift 10x 4at 63% Deadlift 10×4 at 68% Barbell Rdl 4×12 at 38% Finisher: 3 sets: 10 single leg hanging knee […]

10-8-6-4-2 reps, for time of: Hang Squat Clean, 155/105 lbs Burpee Pull-up Scaled Version: 10-8-6-4-2 Hang Squat Clean (105/75) Burpee Jumping Pull […]

For time: Walking Lunge, 400 m ** Every Minute on the Minute Do 7 Push ups Scaled Version: 200m walking lunge (emom […]

Bench Press 1-1-1 Do 3-5 singles at the heaviest weight possible Finsher: 4 sets: Incline DB bench press x10 Seated DB curl […]

Every 1 min for 15 mins, alternating between: 20/17 Assault Bike Calories 15 Burpees 3 Rope Climbs Scaled Version- EMOM 15 min: […]

Complete as many rounds as possible in 12 mins of: 15 Power Snatches, 75/55 lbs 10 Toes-to-bars 15 Thrusters, 75/55 lbs 10 […]

Back Squat 2×3 at 100% IF Possible!!! Otherwise use the heaviest weight you can for the sets. Finisher: 3 sets: 1 minute […]

For time: 50 Row Calories 10 Assault Bike Calories Run, 200 m 40 Row Calories 20 Assault Bike Calories Run, 200 m […]

5 rounds for time of: 20 Wall Balls, 20/14 lbs 10 Hang Power Cleans, 155/105 lbs Scaled Version: 5 Rounds 15-20 Wall […]