Deadlift
20:00 to find 1RM
"Hotel California" AMRAP7:
3-6-9-12-15...
DB Hang Squat Clean Thruster (35/25)
Burpees over DB
Workout of the Day 190110
1 Squat Clean + 1 Thruster
15 min to build to a heavy single for the day.
"Double Dragon" EMOM10:
O: :40 Max Cal Row
E: 10 Unbroken Thrusters (115/75)
Workout of the Day 190109
"Excitebike" (30:00TC):
"Annie"
50-40-30-20-10
Double Unders (2x singles)
AbMat Situps
then right in to:
2 Rounds:
20 Chest To Bar (Asst Bar)
30 Med Ball Cleans (20/14)
40 Burpees
Workout of the Day 190108
Strict press
10-5-3-8-Max
50%-65%-80%-65%-55%
"Donkey Kong" EMOM10:
O: :40 Cal Row
E: :40 Max Unbroken KB Swings (53/35)
Workout of the Day 190107
Front Squat (20:00)
1RM
"Super Mario Bros." AMRAP10:
100 Walking Lunges
50 Box Jump Overs (24/20)
Workout of the Day 190103
"Bawitdaba" 4RFT: (20:00TC):
60 Double Unders (120 Singles)
25 Shoulder to Overhead (95/65)
20 Pullups
Workout of the Day 190102
Back Squat
20:00 to find 1RM
"Welcome to the Party": (7:00TC)
21-15-9
Back Squat (155/105)
Burpees over Bar
Workout of the Day 181228
E2M x 6
3-3-2-2-1-1
snatch
30 snatch for time at
75% of today’s single
15 minute cap
Workout of the Day 181227
OTM12 alternating
8 weighted split squat each leg
12 DB RDL
Press E2Mx8
8-8-6-6-4-4-2-2
Workout of the Day 181226
5RFT
20 burpee box jumps
20 weighted step ups
35/25
20 abmat
10 thrusters
Workout of the Day 181221
OTM10
low hang clean, find max for
the day
every 1:30 for 10 rounds
low hang clean+
2 front squats
Workout of the Day 181220
OTM10
tempo back squat
moderate to light weight
3 reps each minute
3 sec pause in hole
back squat E2Mx8
8-8-6-6-4-4-2-2
Workout of the Day 181218
AMRAP20
35 du
10 goblet squats
10 push up
30 sec rest
Workout of the Day 181218
Diane
21-15-9
deadlift 225/155
hand stand push up
OTM10
10 strict toes to bar or tuck up or vup
8 bent row each arm db
heaviest weight with
control
Workout of the Day 181217
AMRAP7
single arm (53/35KB)
3 swing + 3 clean +3 s2oh
one round is both arms completed
Metcon:
20/10x30
db thruster 45/25
burpee
mb clean 30/20
Workout of the Day 181214
OTM12 alt
8 single leg RDL each leg
10 toes to bar
bench press
E1:30x10
10-10-8-8-6-6-4-4-2-2
Workout of the Day 181213
otm10
hhpsn+hpsn+psn
ascending in weight but with
perfect movement
power snatch
E1:30x12
rounds 1-3
5 reps
rounds 4-6
4 reps
rounds 7-9
3 reps
rounds 10-12
2 reps or a PR attempt
Workout of the Day 181211
Skill Work:
handstand holds and walking
Metcon:
30/15x40
double unders
kipping pull ups
abmat sit ups
hand stand hold
Workout of the Day 181211
Dead Stop Front Squat
Find heavy single
Front squat E2Mx8
8-8-6-6-4-4-2-2
start around 75% or as heavy as possible for that day on each set
Workout of the Day 181210
“Fran”
21-15-9
Thrusters
Pull-ups
OTM10
burpee to plate
3-5
push ups
3-9
pick a number for each and stick with it as long as you can