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

Jan
8

"Unleashed!"

Tempo Snatch Grip Deadlift
2111
5 x 3
Start at 60% of 1RM and build.

4 x 4:00 ON / 1:00 OFF
10 KB Snatch L (35#/53#)
10 KB Thruster L (35#/53#)
20 Plyo Lunges
10 KB Snatch R
10 KB Thruster R
20-40-20 Shuttle Run

Jan
7

"Never a dull moment!"

Jerk Balance
6 x 3
Start at 50-60% of 1RM.

3 Rounds:  (15:00)
9 Hang Squat Snatch (65#/95#)
12 Toes-2-Bar
15 Box Jumps
50” Bear Crawl

Jan
6

"Throwing down the gauntlet!"

3 x 5:00 ON / 1:00 OFF
50 Double Unders
40 Wall Ball
30 Sit Ups
20 Deadlifts (155#/225#)
10 Burpees

Pick up where you leave off.

Jan
5

"Ain’t even close!"

Back Squat
5 x 3
Use 80-90% of 1RM

3 Rounds:
Run 300 meters
20 Hang Squat Cleans (65#/95#)
20 Pull Ups

1 183 184 185 186 187 226

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