Workout of the Day

#97 Tuesday 1.27.2015

A. 8×3 Deadlifts B. 8 Minute AMRAP 5 Thrusters @95/65 10 Wallball 20/14 15 Boxjumps 24/20 C. 2 Minute AMRAP Situps

#96 Monday 1.26.2015

Congrats to Warlock Athlete, Tom Kimber-Smith for his win at the Rolex24 this past weekend! A. 7×5 Front Squat @60% + 10 lbs B. 21 Minute EMOM 1. 6 Clean and Jerks @135/95 2. 8 Ring Dips 3. 10 T2B *Bonus 7×6 C2B :60 seconds rest in between set

#95 Sunday 1.25.2015

A. 10 Minute EMOM Odd: 4 OHS Even: :30 Second Double Unders B. “Jackie” 1000M Row 50 Thrusters @ 45/33 30 Pull Ups   *Bonus Work Max Effort Body Weight Bench Press 3 Rounds Max Effort Muscle Ups 3 Rounds

#94 Saturday 1.24.2015

*All classes have been cancelled today. Saturday January 24,2015! Enjoy your rest day! A. 1 RM Clean B. Jackie meets Diane 1000 M Row 50 Thrusters 30 Pull ups 5 Minute Rest 21-15-9 Deadlifts @225 / 155 Hand Stand Push Ups

#93 Friday 1.23.2015

A. 9×3 Back Squat (10 lbs heavier than Wednesday) B. Chipper 2 Minutes to get as far as you can 2 Minutes Rest 4 Minutes to get as far as you can 2 Minutes Rest Full Chipper 15 Burpees 30 Wallball 15 Push Jerks @ 95 / 65 30 Boxjumps 24/20 15 Front Rack Lunges…

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#92 Thursday 1.22.2015

A. 10×3 Snatches EMOM B. 5 Rounds For Time 15 Cleans @ 135/95 15 C2B

#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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