Work Out of the Day is posted at 7 p.m. the evening before

Monday 21st January

20/1/2019

A. Every 30 seconds, for 10 minutes (20 sets):

1 Snatch

B. For Time:

30 Box Jumps 24/20 inches
50 Alternating Dumbbell Squat Snatches @ 50/35 lbs
70 Wall Ball Shots @ 20/14 lbs

Saturday 19th January

18/1/2019

In teams of 2:
A. Perform as many reps in 32 minutes of:

Hang Power Snatch @ 95/65 lbs
Burpee over the Barbell
Push Press @ 95/65 lbs
Pull-Up
Front Squat @ 95/65 lbs
Wall Ball Shots @ 20/14 lbs
Hang Power Clean @ 95/65 lbs
Kettlebell Swing @ 24/16 kg

Every 4 minutes move on to the next movement. Switch between partners as you wish.

Friday 18th January

17/1/2019

A. Every 2:30, for 10 minutes (4 sets):
Front Squat

Set 1 – 3 reps @ 85%
Set 2 – 3 reps @ 85%
Set 3 – 3 reps @ 85%
Set 4 – 1 rep @ 60%

B. As Many Reps as possible in 15 minutes:

Max Unbroken Muscle-Ups
Run400 meters

Every drop from MU, run 400 metres. Score is total Ring MU

Thursday 17th January

16/1/2019

A. Superset - 5sets:

A1. 7 Dumbbell Seated Unsupported Shoulder Presses
A2. 12 Elevated Ring Rows

Rest 2 minutes between sets

B. Snatch - 15 Min EMOM:

3 Full Snatch

Score = total weight moved

Wednesday 16th January

15/1/2019

A. Every 2 minutes, for 10 minutes (5 sets):

3 Barbell Bench Presses@ 80%

B. DT - 5 Rounds for Time:

12 Deadlifts@ 155/105 lbs
9 Hang Power Cleans@ 155/105 lbs
6 Push Jerks @ 155/105 lbs

Tuesday 15th January

14/1/2019

A. For Time:

Row 3000 meters
200 Double-Unders
Run 1000 meters

B. Midline :

5x10 Second L-sit + 5-10 TTB

Rest 90 seconds between sets

Monday 14th January

13/1/2019

A. Every 3 minutes, for 12 minutes (4 sets):

12 Back Squats@ 65%

B. As Many Rounds and Reps as possible in 9 minutes:

9 Pull-Ups
12 Overhead Squats @ 115/75 lbs
6 Chest-to-Bar Pull-Ups
12 Burpees to Target

Saturday 12th January

11/1/2019

In teams of 2:
A. 31 Heroes - As Many Rounds and Reps as possible in 31 minutes:

8 Barbell Thrusters@ 155/105 lbs
6 Rope Climbs15 feet
11 Box Jumps30/24 inches

Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25 lbs). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off.

Friday 11th January

10/1/2019

A. Every 90 seconds, for 10:30 (7 sets):

2 Clean and Jerks@ 75%

B. As Many Rounds and Reps as possible in 9 minutes:

Dumbbell Front Rack Walking Lunge 15 meters @ 55/35 lbs
10 Push-Ups
5 Bar Muscle-Ups

Thursday 10th January

9/1/2019

A. Pull-up - Every 2.5 minutes, for 12.5 minutes (5 sets):

5x2 Weighted Pull Ups + 4-8 C2B Pull Ups

B. For Time:

Row1000 meters
Handstand Walk 40 meters
60 Alternating One-Arm Dumbbell Snatches@ 50/35 lbs
40 Box Jumps24/20 inches
60 Wall Ball Shots@ 20/14 lbs