Jan
13

"Disturbing the peace!"

AMRAP in 15 minutes:
20 DB Thrusters (25#/45#)
11/15 Calorie Row
20 Push Ups
30 Double Unders
20 KB Swings (35#/53#)

Jan
12

"Against all odds!"

Pause Split Jerks
6 x 3
Hold for 2 seconds in the dip position before driving up into the catch position.

4 x 4:00 ON / 1:00 OFF
25 Sit Ups
20 KB Snatches – 10L/10R (35#/53#)
15 Burpees
10 Deadlifts (155#/225#)

Jan
11

"Mercy!"

3 Sets:
10 Single Leg Dbl KB Deadlifts (each side)
10 KB Cossack Squats (each side)

Run 300 meters
50 Wall Ball
20 Toes-2-Bar
Run 300 meters
35 Wall Ball
15 Toes-2-Bar
Run 300 meters
20 Wall Ball
10 Toes-2-Bar

Jan
10

"Step it up!"

EMOM for 12 minutes:
1 Power Clean + 1 Thruster

“Amanda”
9-7-5
Muscle-up (Mod is C-2-B Pull Ups & Dips)
Squat Snatch (95#/135#)

Jan
9

"Whoa Nelly!"

Station A – AMRAP in 4 minutes:
25 KB Swings (53#/70#)
25 Wall Ball

Station B – AMRAP in 4 minutes:
25 Deadlifts (125#/185#)
25 Wall Ball

Station C – AMRAP in 4 minutes:
25 Burpee Box Jump-Overs
25 Wall Ball

Station D: For Time
25 KB Swings (53#/70#)
25 Deadlifts (125#/185#)
25 Burpee Box Jump-Overs
25 Wall Ball

*Athletes complete station A-C once, in any order. There is a one minute rest between each station.
**Everyone does station D together starting at minute 15:00

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