January 20th

“Ketty”
5 Rounds For Time:
400 Meter Run
30 Kettlebell Swings (53/35)
30 Step Back Lunges

January 19th

Strict Press
On 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-ups
Max Calorie Row, Bike or Shuttle Run

January 18th

Barbell Complex
On the 1:30 x 6 Sets:
1 Power Snatch
3 Overhead Squats

“Top Shelf”
AMRAP 15:
21 Wallballs (20/14)
12 Power Snatches (95/65)
15 Toes to Bar
12 Overhead Squats (95/65)

January 16th

“Full Circle”
For Time:
1,500 Meter Row
100 Double Unders
50 Calorie Assault Bike
100 Double Unders
1,500 Meter Row


or

“Out of the Box”
For Time:
20 Box Jumps (30″/24″)
40 Strict Press (75/55)
600 Meter Run
80 Russian Kettlebell Swings (70/53)
600 Meter Run
40 Strict Press (75/55)
20 Box Jumps (30″/24″)

January 15th

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

January 14th

Barbell Complex
On the 1:30 x 6 Sets:
3 Front Squats
3 Push Press

“Blitzen”
5 Rounds For Time:
20/15 Calorie Row, Bike or 200 meter weighted run
10 Thrusters (115/85)

January 13th

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