Workout of the Day

#91 Wednesday 1.21.2015

A. 8×4 Backsquat (10 lbs heavier than Monday) B. 8 Minute AMRAP 15 OHS @ 95 / 65 15 T2B * Bonus Work 7×5 C2B :40 seconds rest in between rounds

#90 Tuesday 1.20.2015

A. 8×3 Clean and Jerk EMOM B. For Time (18 Minute time cap) 100 Wallball 2 Minute Rest 50 Burpees 2 Minute Rest 100 Double Unders 2 Minute Rest 15 Muscle Ups

#89 Monday 1.19.2015

A. 7×5 Back squat @ 10-15 lbs heavier than Monday January 5th (which should of been 50% of your 1RM) B. 5 Rounds – 1 minute – 1:1 Rest Thrusters 95/65 C. 1 Minute AMRAP – Push ups *Bonus Work 7×5 C2B Pull Ups 60 Seconds rest in between rounds

#88 Sunday Funday 1.18.2015

A. 1000 M row – Each partner must rows 500 meters – Total time is score B. 50 T2B – Each partner must do 50 T2B – Total time is score C. 10 Minute AMRAP (each partner must complete a full round before increasing weight) 10 DL 95/65 – 135/95 – 185/135 – 225/155 –…

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#87 Saturday 1.17.2015

A. 8×2 Cleans (Use this as a warm up for grace. Get the blood flowing and be heavier than your RX) B. Grace – 30 Clean and Jerks for time @135/95 C. Planks – Accumulate 3 minutes

#86 Friday 1.16.2015

A. 8×3 Deadlift B 50-35-20 Push Ups KB Swings 53/35 Double Unders  

#85 Thursday 1.15.2015

A. 9×3 Front Squats (10 lbs heavier than Monday) B. 10 Minute AMRAP – Ascending Ladder 1,2,3,4,5 etc Thrusters @ 95/65 Burpees over the bar  

#84 Wednesday 1.14.2015

A. 8×3 Strict Press B. 24 Minute EMOM 1. 7 OHS @ 95 / 65 2. 9 Up and Over Box Jumps 24 / 20 3. 11 T2B

#83 Tuesday 1.13.2015

A. 8×3 Clean and Jerk EMOM B. For time: 10-8-6-4-2 Power Cleans @ 165 / 115 C2B Pull Ups C. 5 Rounds Tabata – Double Unders  

#82 Monday 1.12.2015

A. 7×5 Front Squat @60 % of 1RM B.  10 Rounds 5 Power Snatches @ 95 / 65 10 Wallball @ 20 / 14

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