1.15.19

AMRAP in 12 Mins.:10 Russian KB Swings (Heavy)5 Box Jump (Up & Over)3 Wall WalksREST 3 MINUTES27-21-15-9:DeadliftsGoblet SquatsDB Push PressREST 3 MINUTESAMRAP in 15 Mins.:Person 1: 10 2 Weighted Lunges + 1 SquatPerson 2: Toes Touches until Part. 1 is donePerson...

1.10.19

Tabata Mash-up:Air SquatsBottom SquatsJumping SquatsSquat holdDB Shoulder PressDB Punches (FR)DB Punches (OH)DB HoldSit-upsBicycle CrunchesToe TouchesPlankHalf BurpeesSlam BallsSpeed SkatersBosu...

1.9.18

Skill/StrengthClean Pulls:From the ground – 5 sets of 1. Increase in weight each setFrom top of knee – 5 set of 1. Increase in weight each setTall Cleans:3-3-3-3-3WOD:3 Rounds:500 Meter Row12 Deadlifts (Bodyweight)(1/2 Bodyweight)21 Box...

1.9.19

4 Rounds:300 Meter Row21 KB Deads15 Box Jumps*REST 1 MIN.50 Slam Balls4 Rounds:300 Meter Row21 Russian KB Swings15 Slam Balls *REST 1 MIN. 50 Slam Balls4 Rounds:300 Meter Row21 Goblet Squats15 Pull-ups *REST 1 MIN. 50 Slam...

1.8.19

2 Rounds:800 Meter Run or Row20 Back Squats 135/9510 Hand Release Push-ups*REST 3 Mins.3 Rounds:21 Wall Ball Shots15 Chest to Bar Pull-ups9 Clean and Jerks 95/65*REST 3 Mins.4 Rounds:6 Hang Squat Cleans 115/756...