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