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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

Speed Demon

1.10.20 Health/Fitness Every Minute on the Minute x 15 Minutes: 1) 8-10 Split Squats on Right Leg 2) 8-10 Split Squats on Left Leg 3) 1-3 Rope Climbs or Standing Rope Pulls Health/Fitness 7 Rounds For Time: 12/10 Calorie Bike Sprint 5 Unbroken Squat Cleans 135/95lbs Rest 2 Minutes between sets Score is time for …

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Double Trouble

1.9.20 Health/Fitness In 15 Minutes Build to a Max Weight of: 2 Power Cleans + 1 Split Jerk In Teams of 2… For Time: 50 Wallballs- One Holds a Wallsit 50 Lateral Burpees- One Holds a Plank 50 Calorie Row- One Holds a Deadlift *Heavy 50 Shoulder to Overhead with Kettlebells- One Holds a Handstand …

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Running Circles

1.8.20 Health/ Fitness 4 Sets: 1) Sumo Deadlift 5-5-5-5 *Build in Weight 2) Pendlay Row 5-5-5-5 *Remain at challenging load Health 3 Rounds for Time: 600m Run 15 Deadlifts *Moderate Load 9 Ring Rows + 9 Dips or 18 Pull-ups __________ Fitness 3 Rounds for Time: 600m Run 15 Deadlifts 185/125lbs 9 Muscle Ups