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TUESDAY JAN 31
Metcon (Time) 2 Mile Row 4 Mile Assault Bike 100 - Wall Balls
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WORKOUT OF THE DAY
MONDAY JAN 30
Metcon (AMRAP - Reps) 20 Minute AMRAP 5 - Wall Walks 50 - Double Unders 5 - Power Cleans 205/155 200 m Run
FRIDAY JAN 27
Metcon (Time) 5x 10 - Front Squats 135/95 40 - Double Unders 10 - Burpee Over Bar 40 - Double Unders 10 - GHD Sit-Up's or 25 - Sit-Up's
THURSDAY JAN 26
Metcon (AMRAP - Reps) AMRAP 2 Rounds 2 Minutes @ each station 1 Minute Rest between Kb Swings 53/35 Box Jumps 30/24 Row for Cal T2B Sled...
WEDNESDAY JAN 25
Metcon (Weight) E3MO3M (15 Minutes) 1 - Snatch 5 - HSPU 200 m Run On the snatch work up to your heaviest 1 rep.
TUESDAY JAN 24
Split Jerk Find 1 rep max 20 Minutes Metcon (Time) For Time 50 - STOH 135/95 50 - Dead Lifts 135/95 50 Cal Airdyne
MONDAY JAN 23
Metcon (AMRAP - Rounds and Reps) 21 Minute AMRAP 5 - Strict Pull-Up's 10 - Sumo DL High Pulls 95/65 15 - Wall Balls 20 - Double Unders
FRIDAY JAN 20
Metcon (Time) 5x 7 - Clusters 135/95 1 Mile Airdyne Cluster = Squat clean thruster
THURSDAY JAN 19
Metcon (AMRAP - Reps) Fight gone bad style KB Swings 53/35 Box Jumps Cal Row Incline Push Up's ( feet on box ) Sit Up's 3 Rounds / 1...
WEDNESDAY JAN 18
Metcon (Time) 30 - Overhead Squats 135/95 15 - HSPU Rest 2 Minutes 300 - Double Unders Rest 2 Minutes 30 - Overhead Squats 135/95 15 - HSPU
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