Wednesday 1.26.22

WARM UP/PRIMER 3 Rounds: 30sec Bike 6 RDL 4 Hang Power Clean 2 Push Jerks start w/empty BB and build in weight DEADLIFT 15min to 3RM for the day CONDITIONING 5 RFT: 12 Push-ups 9 Deadlifts (135/95) 6 Hang Power Cleans 3 Push Jerks

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Tuesday 1.25.22

WARMUP/PRIMER 2 Rounds: 200-250m Row Walkout into 30sec Samson R/L 10 SLOW air squats SQUATS 15min to 5RM for the day your choice of squat (Back, Front, or OH) CONDITIONING For Time (w/partner): Buy In: 800m Row 4 Rounds: 30 Wallballs + 20 Burpees Cash Out: 800m Row split row and reps equally. If you Read more about Tuesday 1.25.22[…]

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Friday 1.21.22

WARM UP/PRIMER 3 Rounds: Walkout into 10 push-ups + R/L Samson Stretch 12 Air Squats 9 Romanian Deadlifts 6 Bar Kips 3 Knee Raises 1 T2B SQUAT (back, front, or overhead) 15min to 5RM for the day CONDITIONING For Time: 10 down to 1: Deadlift (205/145) 1 up to 10: T2B

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Thursday 1.20.22

CONDITIONING 5 Rounds NOT for Time: 30sec Assault Bike 15 Weighted Knee Raises 10 Alternating DB Lunges (5 each leg) 15 Sit-ups 10 Burpees Use Wallball or DB between knees or feet to weight the knee raises. Chose weight for DB lunge.

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Wednesday 1.19.22

WARMUP 2-3 Rounds: 250m Row 10 RDL 5 Hang Power Clean DEADLIFT 15min to 5RM “touch & go” for the day CONDITIONING 30/21 Calorie Row (20/15 Calorie Bike) 21 Power Cleans (95/65) 30/21 Calorie Row 15 Power Cleans (125/85) 30/21 Calorie Row 9 Power Cleans (155/105) You can choose to partner this workout P1: complete Read more about Wednesday 1.19.22[…]

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Tuesday 1.18.22

WARMUP/PRIMER 3-4 Rounds: 30-50 Band Pulls 5 Strict Press + 5 Push Press 5 Step Ups + 5 Box Jumps STRICT PRESS 15min to 5RM for the day CONDITIONING 4 RFT: 8 S2O (135/95) 16 Box Jump Overs 400m Run

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Friday 1.14.22

WARMUP/PRIMER 2 Rounds 20 Jumping Jacks 10 Deadlifts 10 Air Squats 10 Push Ups 20 Sit-ups DEADLIFT 5-5-5-3-3-3-1RM for the day CONDITIONING For Time: 21 Power Cleans (95/65) 10 Bar Facing Burpees (or 20 Sit-ups) 15 Thrusters 10 Bar Facing Burpees 9 Power Snatches 10 Bar Facing Burpees

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