Tuesday January 10th 2016

5 Minute @90%
20 cal Row
15 cal Assault Bike 
AMRAP in remamingint time of...
10 T2B
10 Box Jump Over (24"/20")
10 WB
(Rest 2:30)
x4 sets
+
20 minutes of low effort cyclical work 

Monday January 9th 2017

A. High Hang Sq Sn. Above knee Hang Sq Sn. Low Hang Sq Snatch; build to a tough complex (no drop)
B1. Tng Deadlift; 5 reps, rest 30s
B2. Max UB Strict HSPU, rest 30s
B3. :60 AMRAP DU's, rest 30s
B4. 30 sec AMRAP Burpees, rest 2m30 x 4 set
C. CGBP @3030 tempo; 10 reps @30% 1RM, rest 1m x 4-5 sets 

Saturday January 7th 2017

15 Minute AMRAP:
75 Wall Ball 20lb/14lb
1k Row
50 C2B Pullups
Max Wall Ball in remaining time

Friday January 6th 2017

A. 1 PC. 1 C&J x 5; rest 10s/2m
B. 5:00 AMRAP: 3 UB Hang Squat Snatch @ 70%RM
C. Back Squat; 6-8 x 4 sets, rest 3m
+
For Time:
180 DU's
15 Thruster (135lb/95lb)
12 Burpee Box Jump Over (36"/28")
9 Ring Muscle Up
6 Kipping Deficit HSPU (10"/5")
30 cal AB 

Wednesday January 4th 2017

A1. CGBP; 4-6x5, rest 2m
A2. Pendlay Row; 6-8x5, rest 2m
B. Double KB Push Press; 15-20 x2, rest 2m
C. Neutral Grip Strict Pullup; 6-8 x4, rest 2m
D. Butterfly Lateral Raise; 12-15x3, rest 1m

Tuesday January 3rd 2017

For Time @ 90%
10 UB Deadlift @40%RM
10 Box Jump Over (24"/20")
60 cal Row
Rest 2m
x 4 -5 sets
+
20 Minutes of cyclical aerobic work @~50-65% (your choice of modaility)

Monday January 2nd 2017

A. Power Snatch; 2 T&G reps x5, rest 2m
B. Power Clean . Above Knee Hang PC. SJ; 1 complex every 2:00 x 4  sets
C. Front Squat; 3-2-1-3-2-1; rest 2:30
+
For Time:
21 Strict Press (95/65)
60 cal AB
18 Strict Press (95/65)
60 cal AB
15 Strict Press (95/65)