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28
Jan

Monday

By: Richie Leave a Comment

Push Jerk
Build to a Heavy Set of 3:

“Go Fish”
For Time:
1,000 Meter Row
Directly into…
3 Rounds
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Push Jerks (135/95)

27
Jan

Sunday

By: Richie Leave a Comment

“Under Fire”
For time:
100 double unders, 50 air squat, 25 push ups.
80 double unders, 40 air squat, 20 push ups.
60 double unders, 30 air squat, 15 push ups.
40 double unders, 20 air squat, 10 push ups.
20 double unders, 10 air squats, 5 push ups.

26
Jan

Saturday

By: Richie Leave a Comment

“Road Rash”
5 rounds (every 5 minutes):
5 DB hang clean and jerk (right side)
5 DB hang clean and jerk (left side)
10 Alternating DB power snatches
10 chest to bar pull-ups
15/10 Calorie Bike/Or Row

Rx: Dumbbells (50/35)

25
Jan

Friday

By: Richie Leave a Comment

“Sea Legs”
500 Meter Row
12 Front Squats (155/105)
21 Box Jump Overs (24/20)

24
Jan

Thursday

By: Richie Leave a Comment

Strict Press
Build to a Heavy Sets of 5-3-1

“Body Armor”
13 Minute AMRAP:
10 Strict Toes to Bar
10 Strict Presses (95/65)
100′ Walking Lunge

23
Jan

Wednesday

By: Richie Leave a Comment

“Frank the Tank”
5 Minute AMRAP:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

-Rest 5 Minutes-

5 Minute AMRAP:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

-Rest 5 Minutes-

5 Minute AMRAP:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

22
Jan

Tuesday

By: Richie Leave a Comment

“Chain Reaction”
3 Rounds:
21/15 Calorie Bike/Or Row
21 Pull-ups
Directly into…
3 Rounds
9 Power Cleans (115/80)
9 Push Jerks (115/80)

21
Jan

Monday

By: Richie Leave a Comment

“Double Date”
15 Minute AMRAP:
15 Hang Power Snatches (95/65)
60 Double Unders
15 Overhead Squats (95/65)
30/21 Calorie Row

20
Jan

Sunday

By: Richie Leave a Comment

“Drop Anchor”
10 Minute AMRAP:
On the 0: 1 Kettlebell Swing
On the 1: 2 Kettlebell Swing
On the 2: 3 Kettlebell Swing
On the 3: 4 Kettlebell Swing
On the 4: 5 Kettlebell Swing
On the 5: 6 Kettlebell Swing
On the 6: 7 Kettlebell Swing
On the 7: 8 Kettlebell Swing
On the 8: 9 Kettlebell Swing
On the 9: 10 Kettlebell Swing
Kettlebell (53/35)

19
Jan

Saturday

By: Richie Leave a Comment

“Speed Bump”
Teams of 3:
For time (30 minute cap)
2 rounds:
30 Bar-facing Burpees
30 Hang Squat Cleans (95/65)
30 Toes to Bar
30 Thruster (95/65)

100/75 Calorie Bike/ Or Row

2 Rounds:
30 Bar-facing Burpees
30 Hang Squat Cleans (115/80)
30 Toes to Bar
30 Thruster (115/80)

100/75 Calorie Bike /Or Row

2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (135/95)
30 Toes to Bar
30 Thrusters (135/95)