1/12/2018-FRIDAY WORKOUT

Metcon 4 Rounds 2:00 on/2:00 off 10 HPC(135/95)(155/115) Max Row Calories Rest 5 Minutes 400m Run During the rest 4 Rounds 2:00 on/2:00 off 10 Pull-ups(5 Muscle-ups) Max Burpees...

1/11/2018-THURSDAY WORKOUT

Metcon Every 3 minutes for 30 minutes 50 foot Farmers Carry(53/35)(70/53) 3 Wall walks(1 lap HS walk) 10 Push-ups(Ring push-ups) 15 Situps(V-ups) Strength Cashout 5 Rope climbs...

1/10/2018-WEDNESDAY WORKOUT

Skill With a Partner 3 rounds 500m Row Sprint Straight into Max Toes to Bar Rest while Partner does their set Metcon 21-15-9 Thrusters(95/65)(115/80) Front Rack Lunge(95/65)(115/80) Wall Balls(20/14)(30/20) Cashout Leg...

1/9/2018-TUESDAY WORKOUT

Strength 3×5 Front Squats, same weight across Metcon For Time 100 Double Unders 80 AKBS(53/35)(70/53) 60 Front Squats(75/55)(95/65) 40 C2B 20 Shoulder to Overhead(75/55)(95/65) 40 Box Jumps(24/20)(30/24) step ups are ok 60 Tuck Ups 80 KB Snatches 40R/40L, split...

1/8/2018-MONDAY WORKOUT

Strength Build to a heavy 3 rep Power Snatch Metcon “Open Workout 13.1” 17 Minute AMRAP 40 Burpees 30 Snatches(75/45) 30 Burpees 30 Snatches(135/75) 20 Burpees 30 Snatches(165/100) 10 Burpees Max Snatches(210/120) Cashout 15 Plate OH...