Wednesday – January 31

10 Rounds:30 on / :30 off10 Toes to Bar10 Push Ups10 KB Swings (53/35)10 Burpees10 Sit Ups*30 Minute Cap*Athletes will chip away at the 10 round workout max effort for 30 seconds, then they will have a mandatory 30 second rest.  Simply pick up where you left...

Tuesday – January 30

Part 1:8 Minute Rep Ladder 3 Handstand Push Ups40 Double Unders *Add 3 HSPU per roundPart 2:6-3-6-3-6-3Front Squat_____________________________You are going to start very fast on the Handstand Push Ups, but try to temper the enthusiasm and avoid the failure...

Monday – January 29

Part 1:10-12 Minutes to work on:Muscle Ups/Pull Ups/Dips*We will have options to choose from, most can view this is a strength session (Strict Pull Ups/Ring Rows/Weighted Rows)Part 2:LURONG WOD #27 Minutes30 Deadlifts 60 Wall Balls 90 Double Undersin...