January 27

Max effort for 4 mins of:
4 Hang Power Cleans
8 Push Ups
12 Lunges (single count)
Rest 1 minute

Repeat for a total of 5 Rounds.

Ouchie!

January 26

150 Double Unders

10 Rounds of:

~5 SDHP

~10 KB Swings

~15 Squats

150 Double Unders

January 25

4 Rounds:
6 Push Press 115/85#’s
12 GI Janes
12 Ball Slams
6 High Box Jumps

January 24

5 rounds for time

5 handstand pushups

5 Pistols each leg

Shuttle Run

Janaury 23

5 Power Snatch

15 C2B Pull-Ups

25 Double Unders

AMRAP 15 Mins

January 22

20 weighted lunges
20 mountain climbers
20 goblet squats
20 push ups
3 rounds

January 21

10 Deadlift 225/155

20 Box Jumps

Rest 1 min

5 rounds

January 20

“Ryan”

Five rounds for time of:

7 Muscle-ups

21 Burpees

January 19

Ball Slams
SDHP 85/55
Box Jumps
Push Press 75/45
Air Squats

1 min of max effort at each station for 5 mins of work = 1 round. 1 minute rest after each round

4 rounds

January 18

3 Rounds:
5 Power Cleans 135
5 Front Squats
5 Jerks
250m Row