Friday – January 1

“2016” In teams of 2 (1 working/1 resting) 150 Double Unders or Single Unders 88 Burpees then,  5 rounds 20 KB Swings (53/35) OR 20 Box Jumps (24/20) 16 Weighted Sit Ups (25/15) 20 Shoulder to Overhead (95/65) 16 Hang Power Cleans (95/65) 20 Wall...

Thursday – December 31

Part 1: 10 Minute EMOM 1 Power Snatch 1 Low Hang Snatch 1 Overhead Squat *Preferred squat snatch on the high hang *If your overhead squat mobility isn’t there, perform 2 overhead lunges (1 each leg) Part 2: For Time: 20 Box Jump Overs (24/20) 20 Hang Power...

Wednesday – December 30

Tabata (8 rounds) :20 on/:10 off (0:00-4:00) Sit Ups *Your score is the lowest-rep interval 2 Minute Rest (4:00-6:00) Tabata (8 rounds) :20 on/:10 off (6:00-10:00) Meter Row *Your score is the lowest-rep interval 2 Minute Rest (10:00-12:00) Tabata (8 rounds) :20...

Tuesday – December 29

  Part 1: 2 x 5  Push Press *75-80 % of 1 rep max.  There should be NO fails.  This is not near a max load. *If you do not have a 1 rep max.  Go for it today Part 2: 7 x 1  Split Jerk Part 3: 7 Minute AMRAP 7 Shoulder to Overhead (115/75)...

Monday – December 28

For Time: 2 Rounds 15 Push Ups 12 Toes to Bar 9 Squat Cleans (135/85) Rest 2 Minutes, then 2 Rounds 12 Push Ups 9 Toes to Bar 6 Squat Cleans (155/95) Rest 2 Minutes, then 2 Rounds 9 Push Ups 6 Toes to Bar 3 Squat Cleans (185/115) __________________________________...