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

Friday 1st February

31/1/2019

A. Every 2:30, for 12:30 (5 sets):

5 Barbell Bench Presses @ 80%

B. As Many Rounds and Reps as possible in 15 minutes:

15 Deadlifts @ 135/95 lbs
15 Push-Ups
15 Medicine Ball Sit-Ups @ 20/14 lbs

Thursday 31st January

30/1/2019

A. Every 2 minutes, for 12 minutes (6 sets):

3 Weighted Pull-Ups

B. As Many Rounds and Reps as possible in 10 minutes:

Dumbbell Walking Lunges 15 meters @ 50/35 lbs
10 Burpees to Target
5 Pull-Ups

Wednesday 30th January

29/1/2019

A. Toes to Bar

5 sets of 10 reps

Hang from the bar for 15s before completing the T2B.
Rest as needed between sets

B. Run

5 x 800 meters

Rest 3 minutes between intervals

Tuesday 29th January

28/1/2019

A. Every 30 seconds for 10 minutes (10 rounds):
Minutes 0:00 – 0:30

1 Power Clean

Minutes 0:30 – 1:00

1 Squat Clean

B. As Many Rounds and Reps as possible in 14 minutes:

7 Handstand Push-Ups
12 Hang Squat Cleans @ 95/75 lbs

Rest 30s after each round
Try to complete each round unbroken

Monday 28th January

27/1/2019

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

8 Back Squats @ 65%

B. 4 Rounds for Time:

60 Double-Unders
15 Double Kettlebell Deadlifts @ 32/24 kg
5 Bar Muscle-Ups

Saturday 26th January

25/1/2019

In teams of 2:
A. 42-30-18 Reps for Time:

Barbell Thruster @ 115/75 lbs
Burpee
Calories of Rowing

Rest 3 minutes then,

B. 21-15-9 Reps for Time

Wall Ball Shots @ 20/14 lbs
Partner Medicine Ball Sit-Up @ 20/14 lbs

Run 400 meters after each set of 21-15-9

Friday 25th January

24/1/2019

A. As Many Rounds and Reps as possible in 18 minutes:

Run 400 meters
12 Toes to Bars
6 Squat Snatches @ 125/85 lbs

B. Weighted Front Plank

3 sets of for 1 minute

Rest 1 minute between sets

Thursday 24th January

23/1/2019

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

3 Shoulder Presses

Increase weight each set

B. As Many Rounds and Reps as possible in 12 minutes:

12/9 Calories of Rowing
9 Handstand Push-Ups
6 Double Kettlebell Cleans @ 24/16 kg

Wednesday 23rd January

22/1/2019

A. Every 2:30, for 12:30 (5 sets):
Deadlift

Set 1 – 10 reps
Set 2 – 8 reps
Set 3 – 6 reps
Set 4 – 4 reps
Set 5 – 2 reps

Work at max weight for each set. So as the reps decrease each set, you will look to complete comfortable jumps according to how you feel.

B. As Many Rounds and Reps as possible in 12 minutes:

18 Pistols
13 Kettlebell Swings @ 24/16 kg
7 Deadlifts @ 225/155 lbs
2 Rope Climbs

Tuesday 22nd January

21/1/2019

A. Toes to Bar

3 sets of Max reps

Rest 2 minutes between sets

B. 2 Rounds for Time:

25 Hang Power Cleans @ 115/75 lbs
50 Double-Unders
25 Push Presses @ 115/75 lbs
50 Double-Unders
25 Burpees to Target