TUESDAY 01.16.2018

A. Every 2 minutes, for 12 minutes (2 sets of each): Station 1 – Muscle-Ups 2-5 reps (Or Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps) Station 2 – Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet) Station 3 – L-Sit or L-Sit Progression …

MONDAY 01.15.2018

A. Back Squat 3 x 8 reps Rest 2-3 minutes between sets Select a weight that will make your final 2 reps of each set extremely difficult. B. For time: 400m Run 40 Box Jumps 24/20 40 Toes to Bar 40 Push-ups 400m Run

FRIDAY 01.12.2018

A. For time: 400m Run 15 Ground to Overhead 135/95 30 Burpees 400m Run 10 Ground to Overhead 20 Burpees 400m Run 5 Ground to Overhead 10 Burpees

THURSDAY 01.11.2017

A. AMRAP 15: 500m Row 50 Double-Unders 10 Strict HSPU Rest 5 minutes B. AMRAP 15: 400m Run 40 Push-Ups 20 Wall Balls 20/14

WEDNESDAY 01.10.2018

A. Back Squat – Take 15-20 minutes and build to today 1RM B. In teams of two, alternate to complete 3 rounds each of: 200m Run 15 Thrusters 95/65 10 Burpees