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DT

1/23/2020 Health/Fitness 2 Pause Power Cleans *Below the Knee for 3 Seconds on the way up *Build in Weight Health/Fitness “DT” *14 minute cap 5 Rounds For Time: 12 Deadlifts 155/105lbs 9 Hang Power Cleans 6 Push Jerks  

Row Your Boat

1/22/2020 Health/Fitness In 15 Minutes Complete: 1) Single Leg Romanian Deadlift 10-14 Reps (5-7 each leg) 2) 5-7 Ring Rows *Feet Elevated on Box Health As Many Reps As Possible x 10 Minutes: 30 Double Unders or 60 Single Unders 7 Hand Release Push-Ups + 7 Ring Rows Fitness As Many Reps As Possible x …

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Tuesday January 21, 2020

1-21-2020 In 15 Minutes: 2 Pause Squat Snatches *Below Knee *Build in Weight __________ Health/Fitness 5 Rounds for Time: *20 Minute Time Cap 10 Sumo Deadlift High Pull 95/65lbs 15 Toes to Bar or Hanging Knee raises 20 Box Jumps 24/20″ *Max Walking Lunges for distance in remaining

Pro Bowl

1.20.20 15 Minutes 5-7 Bamboo Back Squats 150ft Single Arm Overhead Walk *Dumbbell *Heavy For Time *15 minute time cap Partner Karen (150 Wall Balls 20/14) -immediately into- Fran (21-15-9 Thrusters 95/65, Pull Ups) *Single    

Tapped Out

1.17.20 Health/Fitness Every Minute on the Minute x 12 Minutes: 1 Squat Snatch *Build in Weight   Health For Time: 15-12-9 Wallballs Dumbbell Shoulder to Overhead *Moderate Load -50 Calorie Cyclical- 9-12-15 Wallballs Dumbbell Shoulder to Overhead __________ Fitness For Time: 15-12-9 Wallballs Handstand Push-Ups -50 Calorie Cyclical- 9-12-15 Wallballs Handstand Push-Ups

Time Crunch

1.16.20 Health/Fitness 4-5 Sets: 1) 4 D-Ball Squat Cleans *Find a Challenging weight 2) 1-3 Rope Climbs Health/Fitness Every Minute on the Minute x 18 Minutes: 1) 4 Muscle-Ups/ 8 Chest to Bar/ 12 Pull-Ups 2) 6-8 D-Ball Ground to Shoulder 3) 8-10 Calories on Cyclical

The Watering Hole

1.15.20 Health/Fitness In 20 Minutes Build up in Weight and Complete: 1 Squat Clean+ 1 Hang Squat Clean+ 1 Split Jerk Health/Fitness For Time: 50 Alternating Dumbbell Snatches 50/35lbs 40 Calories Cyclical 30 Box Jumps 24/20″ 20 Single Arm Devils Press 100ft Handstand Walk or Plank Drags

Bend and Snap

1.14.20 Health/Fitness 4 Sets: 1) 6-8 Heavy Russian Kettlebell Swings 2) Bench Press 5-5-5-5 *Build in Weight Health 3 Rounds For Time: 20 Hanging Knee Raises 15 Hand Release Push-Ups 10 Deadlifts *Moderate Load 45 Second Wallsit __________ Fitness 3 Rounds For Time: 20 Toes to Bar 15 Ring Push-Ups 10 Deadlifts *Bodyweight 45 Second …

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Hold Tight

1.13.20 Health/Fitness 4 Sets: 1) Overhead Squat 5-5-5-5 *Build in Weight 2) 5-7 Single Arm Ring/ TRX Rows Health/Fitness As Many Reps As Possible x 12 Minutes: 12 Ground to Overhead 75/55lbs 16 Overhead Lunges 24 Double Unders or 48 Single Unders