40 Rounds For Time with a Partner
4 Dumbbell Squats
3 Dumbbell Step Overs
2 Dumbbell Thrusters
1 Dumbbell Devil's Press
(50/35)
*Partners Switch after each full round. 20 rounds each
Friday January 22, 2021
3 Rounds For Time:
400 Meter Run
21 Kettlebell Swings (50/35)
15 Handstand Push-ups
9 Turkish Get-ups
Thursday January 21, 2021
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Wednesday January 20, 2021
For Time
1000 Meter Row
100 Double Unders
75/50 Push-ups
100 Double Unders
1000 Meter Row
Tuesday January 19, 2021
3 Rounds for Time - 5 Minute cap
15–12-9
Push Press (115/75)
Box Jumps (24/20)
Rest 2 Minutes between rounds
Monday January 18, 2020
For Time
.7 Mile on Assault Bike
20 Dumbbell Thrusters (45/25)
20 Toes to Bar
.7 Mile Assault Bike
15 Dumbbell Thrusters
15 Toes to Bar
.7 Mile on Assault Bike
10 Dumbbell Thrusters
10 Toes to Bar
.7 Mile on Assault Bike
5 Dumbbell Thrusters
5 Toes to Bar
Saturday January 16, 2020
For Time With a Partner
2 Rounds for Time
500 Meter Row
50 Hand Release Push-ups
500 Meter Row
50 Renegade Rows (40/25)
500 Meter Row
50 Med Ball Cleans (20/14)
500 Meter Row
50 Box Jump
500 Meter Row
50 Ring Rows
Time Cap 30 Minutes
Friday January 15, 2020
Metcon (AMRAP - Rounds and Reps)
AMRAP in 12 Minutes
15 Kettlebell Swings (55/35)
12 Sumo Deadlift High Pulls (95/65)
9 Ring Dips