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25 Jan 2015

012615

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DU’s – 5 min
_____
F. Squat EMOM 10 Min @ 80% of 3RM (~87% of 1RM)
then
Glute Ham Raise 3×10-12
_____
“Annie”
50-40-30-20-10
Du’s
SU’s

24 Jan 2015

012515

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Straight Bourbon
Teams of 4 split up work however, 1 person working @ a time unless annotated*
2 Rounds:
15 Rope Climbs (each person MUST do at least one)
20 Unison Pushups* (Up & down must be done together)
25 HSPU
50 arms interlaced situps
75 P. Cleans (135/95#)
100 Deadlifts (225/155#)
200 DU’s

23 Jan 2015

012415

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3 or 4 Rounds*:
10 Bear Complex’s (135/95#)
20 CTB Pullups
30 GHD situps
40 T2B
50 DU’s

*If 3 rounds are completed before 25 min complete 4th round. Goal is to work for around 30-35 min.

22 Jan 2015

012315

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P. Clean & P. Jerk 3RM (TnG)
_____
15 Min AMRAP
10 Deadlift (225/155#)
20 WB (20/14#)
10 Bar MU’s

21 Jan 2015

012215

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Handstand Walking -5 min
_____
a. B Squat 5 RM then 3×5@ 90%
b. Good Morning 3×10-12 @ 3020 tempo
_____
5 Rounds:
500m row
5m Handstand walk (sub 5 Wall climbs)
5 kb Snatch/arm (1.5/1 pood)

20 Jan 2015

012115

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Thruster 1RM
_____
Double Grace
60 C&J (135/95#)

19 Jan 2015

012015

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MU’s/Bar MU’s – 10 Min
_____
Heaving Sn Balance Build to 1RM
_____
4 RFT
10 OHS @ 65%
15 Pullups
20 OTB Burpees

18 Jan 2015

011915

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Handstand walking – 10 min
_____
a. Press 3RM then 3×3 @ 90%
b. 3xME CTB Pullups
_____
10 Min EMOM
2 HSPU
4 Clean (155/105#)

17 Jan 2015

011815

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4 person team, each person rotates through each station per round

4 Rounds:
500m Row
Front Rack Lunge (135/95#)
Burpees
Box Jumps 20″

If any one teammate stops working, everyone must stop.

16 Jan 2015

011715

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“Tommy V”
21 Thrusters (115/75#)
12 Rope Climbs
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs


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