Wednesday, January 15, 2019
4 Rounds for time of:
200m Run
6 Toes to bar
18 KB swings (70#/53#)
6 Toes to bar
Tuesday, January 14, 2020
“The Chief”
Max rounds in 3 minutes of:
3 Power cleans (135#/95#)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Sunday, January 12, 2020
AMRAP in 16 minutes of:
2 Sumo deadlift high-pull (75#/55#)
2 Strict pull ups
2 Burpees
4 Sumo deadlift high-pull (75#/55#)
4 Strict pull ups
4 Burpees
6 Sumo deadlift high-pull (75#/55#)
6 Strict pull ups
6 Burpees
This is a timed workout. If you complete the round of 6, go on to 8. If you complete 10, go on to 12, etc.
Saturday, January 11, 2020
For time:
20 Push press (95#/65#)
Run 200m
20 Front squats (95#/65#)
Run 400m
20 Thrusters (95#/65#)
Run 600m
20 Back squats (95#/65#)
Run 800m
Thursday, January 9, 2020
For time:
1,500m Row
30 Toes to bar
60 Calorie assault bike
30 Dumbbell box step overs (50#/35#)
1,500m Row
Wednesday, January 8, 2020
AMRAP in 20 minutes of:
8 Deadlift (225#/155#)
8 Strict HSPUs
Rest 1 minute between rounds
Tuesday, January 7, 2020
Strength / Skill
Snatch balance
Conditioning
5 Rounds of:
30 Double unders
20 Sit ups
10 Overhead squats (95#/65#)
