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 x 45-60 seconds

B. 3 rounds for time:
30/20 Calories of Rowing
15 Chest-to-Bar Pull-Ups
10 Strict HSPU

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