January 30 – 4 RNDS
- 10 V Ups
- 10 Sit Ups
- 8 KB Walking Lunges
- 3 Press 95/65
- 6 Push Press 95/65
January 29 – 3 RNDS
- 8 GHD
- 8 Thrusters 95/65
- 8 Push Jerks 95/65
- 8 Sprawls
- 8 Pull Ups
- Rest 2 min
January 28 – 5 RNDS
- Max Body Weight Dead Lifts
- Max Rep Push Ups
- Rest As Long As Needed
January 27
- Filthy Fifty
January 26 – 3 RNDS
- 500 M Row
- 8 Press 45
- 8 Push Press 45
- 8 Push Jerk 45
- 12 Wall Balls 20/14
- 6 Burpee
January 25 – 21, 15, 9
- Power Snatch 95/65
- KBS 53/35
January 24 – Tabata
- Row/ Thruster 95/65
- Rotate Between Moves with Partner
January 23 – 8 RNDS
- 2 RNDS Bear Complex
- 12 Pull Ups
January 21 – 20 Min AMRAP
- 7 Dead LIfts 185/115
- 14 Dumbbell Push Press 40/25
January 20 – 18, 15, 12, 9, 6, 3
- SDHP 95/65
- Box Jump 24/20
January 19
- 12 Over Head Squats 95/65
- 2 Burpee
- 10 Over Head Squats 95/65
- 4 Burpee
- 8 Over Head Squats 95/65
- 6 Burpee
- 6 Over Head Squats 95/65
- 8 Burpee
- 4 Over Head Squats 95/65
- 10 Burpee
- 2 Over Head Squats 95/65
- 12 Burpee
January 18 – 3 RNDS
- 10 Dumbbell Cleans 40/25
- 10 Pull Ups
- 20 Wall Balls 20/14
- 20 KTE
- 20 Push Press 45/35
January 16 – 5 RNDS
- 3 Clean to Thruster 95/65
- 6 Push Press 95/65
- 9 Dead Lifts 95/65
- 20 Double Unders
January 15 – 6 RNDS
- 1 Over Head Lunge- length of Gym
- 3 Sprints- Length of Gym
- 3 KB Carry- Length of Gym
- 12 KBS 53/35
- 3 Sprints- Length of Gym
- rest 1.5 min
January 14 – 20 Min AMRAP
- 12 Med Ball Cleans 20/14
- 12 Pull Ups
January 13 – 21, 15, 9
- Cleans 135/95
- Ring Dips
January 12 – 5 RNDS
- 3 Burpee
- 6 Pull Ups
- 9 Box Jumps
- 12 Push Press 95/65
- 15 Sit Ups
January 11 – 5 RNDS
- 12 Dead Lifts 255/165
- 24 KBS 53/35
January 9 – First Work Out at TCF
- Groups of 4- 4 RNDS
- 10 Thrusters 95/65
- 15 Push Ups
- 10 Pull Ups to K2E
- 20 Sit Ups