January 2020

12 Minute AMRAP

January 31, 2020

Hex Bar Deadlift
build up to heavy 7
THEN
4 Rounds
4 Hex Bar Deadlift
10 KB Swings
5 DB Thrusters

12 Minute AMRAP
10 Hex Bar Deadlifts (78% of 7)
20 Thrusters
30 KB Swing

Can you AMRAP ?

January 28, 2020

15 Minute Clock 3000m Row ARMAP with remaining time: 5 Burpee Box Jumps 5 Chest to Bar Pull-ups

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Push Press

January 15, 2020

build up to heavy 2 THEN 3×3 at 90% 5 sets of 4 Minute Work Blocks 40 KB Swings 20/14 Cal Row 10 Push Press (70% of 2) bar on the ground

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Monday Back Squat Program

January 14, 2020

Back Squat or Yoke Squatbuild up to (110% of heavy 5 from 11/25)88/6, 93/4, 98/293/6, 98/4, 103/2, 98/4, 103/2, 108/2 3 Rounds for Time20 Alternating DB Snatch 60 Air Squats

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Power Cleans

January 7, 2020

build up to heavy 2 THEN 90% of 2 2×2 OTM for 10 Minutes 2 Power Cleans + 3 Clean Pulls (80% of 2) 10 Minute AMRAP 30 KB Swings 20 Alternating KB Step-ups10 Power Cleans (70% of 2)

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Squat Program

January 6, 2020

Yoke or Back Squat build up to 105% of heavy 5 for 2×2 On the 1:30 (% of heavy 5) 85/6, 90/4, 95/290/6, 95/4, 100/295/6, 100/4, 105/2 Tempo Overhead Squat 4 sets of 3 7 seconds Down7 seconds @ bottomExplosive out of the hole For Time: (5 minute cap) 21-15-9 DB ThursterToes to Bar

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