6:30-9 am 21-18-15-12-9-6-3 reps for time of:Sumo deadlift high pullsLateral jumps, over 14-inch/20-inch obstacle ♀ 65 lb ♂ 95 lb Scale:18-15-12-9-6-3 reps for time of:Sumo deadlift high pullsLateral jumps over a dumbbell ♀ 35 lb ♂ 45 lb
6:30-9 am Complete as many rounds as possible in 15 minutes of:1 minute of double-unders25-ft overhead walking lunge, arm 125-ft overhead walking lunge, arm 2 ♀ 25-lb DB ♂ 35-lb DB Scale:Complete as many rounds as possible in 15 minutes of:50 single-unders25-ft walking lunge, arm 125-ft walking lunge, arm 2 ♀ 10-lb DB ♂ 15-lb
6:30-9 am Complete as much as possible in 10 minutes of:5 strict handstand push-ups20 pulls on the rower for max calories Scale:Complete as much as possible in 10 minutes of:10 assisted push-ups20 pulls on the rower for max calories
6:30-9 am For time:12-9-6 reps of:Squat cleans9-6-3 reps of:Scaled Muscle-ups ♀ 125 lb ♂ 185 lb Scale:12-9-6 reps for time of:Squat cleansRing rowsJumping ring dips ♀ 55 lb ♂ 65 lb
Wednesday January 17 Read More »
6:30-9 am 10 rounds1 minute standing hold Scale: weightScale up: pinch grip plates
8-9 am Cindy20 min AMRAP5 pull-ups10 pushups15 squats Scale: banded or ring rows, elevated,
Saturday January 13 Read More »
6:30-9 am Shoulder press 1-1-1-1-1 repsPush press 3-3-3-3-3 repsPush jerk 5-5-5-5-5 rep
6:30-9 am Complete as many rounds as possible in 15 minutes of:19 wall-ball shots19-cal. row ♀ 14-lb ball to 9 ft. ♂ 20-lb ball to 10 ft. Scale: walk ball weight
Wednesday January 10 Read More »
6:30-9 am 5 rounds for max reps of:¾-body-weight bench pressesPull-ups Scale:5 rounds for max reps of:Push-upsRing rows
