

020121-020521
Monday 020121
WORKOUT
FOR TIME
3 ROUNDS
20/15 Cal Bike
15 Pull-Ups
20 Overhead Walking Lunges (95/65)|(65/45)
-Rest 3:00-
1 ROUND
60/45 Cal Bike
30 Pull-Ups
60 Overhead Walking Lunge
(Score is Time)
Tuesday 020221
SKILL
EMOM x 5 MINUTES
:40 Double or Triple Under Practice
Option 1: Penguin Jumps
Option 2: 2 Single Unders + 1 Double Unders
Option 3: 2 Double Unders + 1 Triple Unders
(No Measure)
WORKOUT
10 ROUNDS FOR TIME
25 Double Unders
8 Russian KB Swing (70/53)|(53/


012521-012921
Monday 012521
WORKOUT
2 ROUNDS FOR TIME*
1000/800m Row
Into...
21-15-9
Shoulder to Overhead (95/65)|(65/45)
Sumo Deadlift High-Pull
Sit-Ups
*Workout is 2 full rounds of all the work
(Score is Time)
FINISHER
EMOM x 10 MINUTES
MIN 1 - 10 Seated DB Arnold Press
MIN 2 - 10 Seated DB Hammer Curls
Tuesday 012621
SKILL
ON A 10:00 RUNNING CLOCK...
Rope Climb Practice
WORKOUT
FOR TIME
200m DB Carry (50/35)|(35/20)*
20 Burpees
4 Rope Climbs
40 Jumping Lunges
4 Rope Climbs
30 Slam


011821-012221
Monday 011821 WORKOUT
STRENGTH 4 SETS 6 Tempo Strict Press (1121) 10 Single DB Front Raises 10 DB Lateral Raises -Rest as Needed b/t Sets- WORKOUT 5 SETS 12 Hang Cleans (95/65)|(65/45) 200m Run 10 Push Press -Rest 1:00 b/t Sets- Tuesday 011921
STRENGTH
3 SETS FOR QUALITY
5 Tempo Deadlift (30X1)*
10/10 DB Suitcase Split Squats
20 Slow Alt. V-Ups
*Build from Moderate to Moderate-Heavy
WORKOUT
3 ROUNDS FOR TIME
10 Deadlifts (185/135)|(135/95)
15 Box Jumps (24/20) Immediately I


011121-011521
Monday 011121 Skill/ Stregnth Front Squats From the Floor Build up to Workout Weight Sets of 2/ Bar or Ring Muscle Up Practice (16 Minutes) WORKOUT AMRAP x 12 MINUTES 3 Ring or Bar Muscle Up 6 Front squats (155/105)|(115/75) 9 Box Jumps (24,30) Tuesday 011221 STRENGTH E2MOM x 14 MINUTES 5 TNG Deadlifts Immediately into... :30 Max Double Unders WORKOUT 3 ROUNDS FOR TIME 6 Deadlifts (275/185)|(185/135) 12 No Push-Up Renegade Row (35/20)|(20/10) 72 Double Unders Wednesday 011321


010421-010821
Monday 010421 WORKOUT AMRAP x 14 MINUTES 4-6-8-10-12...etc Strict Dips Cal Bike Slam Balls (30/20)|(20/10) SKILL EMOM x 12 MINUTES Min 1 - :45 Ring FLR Hold or Plank Hold Min 2 - :45 Diamond Push-Ups Min 3 - :45 Hollow Rocks Tuesday 010521 STRENGTH
ON A 15:00 RUNNING CLOCK...
Build to a Mod-Heavy Complex of:
1 Squat Snatch
+
1 Hang Squat Snatch
+
2 Overhead Squat
(Score is Weight)
WORKOUT
3 SETS
ON A 5:00 RUNNING CLOCK...
500m Row
10 Squat Snatches (155/105)|(115/75)
Max R