Wednesday January 24, 2018

Skill:bar muscle up
12 minutes of practice

Hand release push ups
5 Bar Muscle Up*

*scale to jumping bar mu, similar or remove bar mu and switch workout to 24-20-16-12-8

Tuesday January 23, 2018

Front Squat
12 Min EMOM
Even 10 Unbroken
Odd Rest

10 Hang Power Snatch
10 OHS
Rund 400m
20 Hang Power Snatch
20 OHS
Run 400m
10 Hang Power Snatch
10 OHS

RX 115/75

Monday January 22, 2018

Partner WORKOUT*
2 Min Row for Cal
2 Min Right arm DB Thrusters 50/35
2 Min Row for Cal
2 Min Left arm DB Thrusters 50/35
Rest 2 Min
3 Min Max Toes To Bar
3 Min Max Over Your Partner Burpees
*Score is total TTB + Burpees

3 rounds
15 Hollow Rocks
15 Underhand Barbell Row
15 Scap Push Ups

Friday January 19, 2018

Longer workout today. But it’s done with a partner will provide large chunks of rest.


30 min AMRAP*

20/15 Calorie Row
15 Handstand Push Ups
5 Squat Cleans 225/155#
*Alternate rounds with a partner.

Don’t  get stuck on hspu. Switch to a rep count or movement like push up or db press that you can get down in one or two quick sets set during the first few rounds. Later in the workout a strategic 3 sets is just fine. The Barbell is meant to be a challenge from the start. Heavy enough that you need to focus on each rep.


4 sets of 10-20 alternating dumbbell snatches

rest as needed between

Thursday January 18, 2018


GHD Sit up

4 sets of 10-20

After each set Run 200m



Wall Ball 20/14

KB Swing 53/35

2:1 Double Unders