January 21st Workout of the day

“Ab-sured”
On the 3:00 x 6 Rounds:
24 AbMat Sit-ups
16/12 Calorie Row
6 Barbell Strict Presses

Build in Strict Press Weight

January 20th Workout of the day

Back Squat

Heavy Set of 3 

“Dumbledore”

For Time:  

60/35 Calorie row

30 Single Arm Dumbbell Hang Clean and Jerk (50/35) 

30 Single Dumbbell Goblet Squats (50/35) 

30 Single Arm Dumbbell Hang Clean and Jerk (50/35) 

60/45 Calorie Row

January 17th Workout of the day (4:30 and 530pm Cancelled)

Bench Press Build to a Heavy Single

Conditioning

“Blue Steel”
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Row

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Row

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)