January 19th

Strict PressOn the 1:30 x 10:3-3-3-2-2-2-1-1-1-1 “Three For Five”On the 3:00 x 5 Rounds:10 Strict Press (95/65)30 AbMat Sit-upsMax Calorie Row, Bike or Shuttle Run

January 18th

Barbell ComplexOn the 1:30 x 6 Sets:1 Power Snatch3 Overhead Squats “Top Shelf”AMRAP 15:21 Wallballs (20/14)12 Power Snatches (95/65)15 Toes to Bar12 Overhead Squats (95/65)

January 16th

“Full Circle”For Time:1,500 Meter Row100 Double Unders50 Calorie Assault Bike100 Double Unders1,500 Meter Row or “Out of the Box”For Time:20 Box Jumps (30″/24″)40 Strict Press (75/55)600 Meter Run80 Russian Kettlebell Swings...

January 15th

“Heavy Machinery”5 Rounds For Reps:1 Minute Max Calorie Bike1 Minute Max Power Cleans (135/95)1 Minute Max Burpees1 Minute Rest

January 14th

Barbell ComplexOn the 1:30 x 6 Sets:3 Front Squats3 Push Press “Blitzen”5 Rounds For Time:20/15 Calorie Row, Bike or 200 meter weighted run10 Thrusters (115/85)

January 13th

“Control-Alt-Delete”On the 5:00 x 4 Rounds:20 Alternating Dumbbell Snatches (50/35)40 Air Squats400 meter run