Tuesday, Jan 30

Rebuild 

3 rounds 

Low Band Chop 8-15 each

¼ KB Get-up 3-5 each 

Rotational DL 6-8 each 

*Tempo 21x1

1-4 reps in reserve 

Metcon

3 rounds 

AMRAP 4

Bike 12/15 cals 

10 Goblet reverse lunges 53/70

Rest 2

Rebuild 

4 rounds 

10 Goblet reverse lunges 

Suitcase carry 100’/100’ 

Reverse sled 100’ 

Monday, Jan 29

Strength 

Alternating OTM for 14 minutes ( 7 sets each )

E- 1 full snatch - 50-55% starting weight, building in weight each movement if technique allows. 

O- C2B variation 1-5 reps; chin over bar or jumping C2B

Metcon

AMRAP 10

10 OHS 55/75 

30 Double unders

Strength 

OHS build up as needed, then, 3-4 sets of 4-6 reps (1-2 RIR, 75-85%) 

Thursday, Jan 25

Rebuild

3 rounds of 10 each 

RLE good morning 

Bent row 

3 rounds of 10 each 

SA DB bench 

Cossack squat 

Metcon

5 rounds for time; 

20 Double unders

10 Burpees 

100’ SA KB Farmer carry 53/70 

(50/50’) 

Rebuild

3-4 rounds 

SA KB Farmer carry 50/50’ 

Tib raise 15 

Bottom half burpee 6-12 

Wednesday, Jan 24

Strength

OTM for 10:00 

Clean x 3 -65% ceiling

Rotational slam x 3/3

Metcon

AMRAP 15

Row 15/18 cals 

15 Wall balls 14/20lb 

12 Toes to bar 

XT

Front squat  4 x 6 ( 2 reps in reserve )

*Between sets accumulate 60 hollow rocks or scaled versions in sets of 6-10

Tuesday, Jan 23

Rebuild

3 rounds of 10 each 

Barbell step-up 

Chainsaw row 

3 rounds of 10 each 

BTN press

DB SL RDL 

Metcon

4 rounds for max runs 

AMRAP 2 

15 Box jumps 20/24” 

Max 50’ shuttle runs 

In the remaining time. 

Rest 1 

50’ shuttle runs = 25’ down, 25’ back 

Rebuild

3-4 rounds 

Reverse sled 100’ 

Calf raises 10-15

Plate slides 10/10 

Monday, Jan 22

Strength 

OTM for 10:00 

Snatch x 3 - 65% ceiling

Lateral box hops x 3 / 3 

*use 1 or 2, 45lb plates for hops 

Metcon

9 rounds for time: 

3 Bar muscle ups 

6 SDLHP

Bike 9 cals 

*18 min time cap 

XT

Snatch high pull 

4 x 6 ( 2 reps in reserve )

*Between sets accumulate 30 strict pull-ups or scaled versions in sets of 3-5 

Saturday, Jan 20

AMRAP 10

4 Strict pull-ups

8 strict ring dips

12 Wall balls

Rest 2:00 

AMRAP 10

10 KB swings

Row 12/15 cals 

Rest 2:00 

AMRAP 10

6 Burpee box overs

Friday, Jan 19

Strength 

OTM for 10:00 

Clean x 3 - 65% ceiling

Skater jumps x 3/3

Metcon 

3 rounds for time: 

10 Deadlifts 155/225 

Run 400m 

20 SA KB push jerks 

*alternate hands every 5

XT

Clean deadlift on riser

4 x 6 ( 2 reps in reserve )

*During your rest breaks between sets, accumulate 30 reps of Hand stand push-ups in sets of 3-5.

Thursday, Jan 18

Rebuild

3 rounds of 10 each 

Narrow stance squat

SA DB row 

3 rounds of 10 each 

SA hollow press

Stiff-leg DL 

Metcon

50-40-30-20-10

Sit-ups 

Air squats 

Bike calories 

*time cap 18:00 

Rebuild

4 rounds

Limbo squat 6-10

Weighted sit-ups 8-12

BW hip thrust 15-20

Wednesday, Jan 17

Strength

OTM for 10:00 

Snatch x 3 - 65% ceiling

V-up x 3 

Metcon

AMRAP 10 

Single DB box over 12

Pull-ups 18 

SA DB OHS 24

XT

Overhead squat 4 x 6 

( 2 reps in reserve )

*between sets accumulate 30 ring rows in sets of 3-5 

( 3-4 reps in reserve ) 

Tuesday, Jan 16

Rebuild

3 rounds of 10 each 

Good-Morning

Plate pull over 

3 rounds of 10 each 

Standing press

RLE Split squat 

Metcon

6 rounds for time: 

10 Burpees 

Row 15/20 cals 

Rebuild

4 rounds 

Diamond push-ups Failure 

Jeferson curl 5 

Cope. plank march 5 / 5 

Monday, Jan 15

Strength 

OTM for 10:00 

Jerk x 3 - 65% ceiling 

Squat box jump x 3 

Metcon

AMRAP 5 

20 Double unders 

10 Dub KB front squats 35’s/53’s 

10 Toes to bar  

Rest 5 

AMRAP 5 

20 Double unders 

10 Dub KB front squats 35’s/53’s 

10 Toes to bar  

XT

Back rack lunge 4 x 6 

( 2 reps in reserve )

*Accumulate 30 strict

Toes to bar in between sets of above, in sets of 3-6

Saturday, Jan 13

AMRAP 15

30 Push-ups 

30 KB SDLHP 

Bike 30 cals

Rest 5:00 

AMRAP 15 

30 KB goblet squats

30 Sit-ups 

Row 30 cals

*split work with a buddy.

Friday, Jan 12

Strength 

OTM for 10:00 

Snatch x 3 - 65% ceiling

Med ball slam x 3 

Metcon 

2 rounds for time

Pull-ups 30

Wall balls 50

XT

Snatch high pull 

4 x 6 ( 2 reps in reserve )

*Between sets accumulate 30 ring face pulls in sets of 3-5

( 3-4 reps in reserve )

Thursday, Jan 11

Rebuild

3 rounds of 10 each 

RLE good morning 

Bent row 

3 rounds of 10 each 

SA DB bench 

Cossack squat 

Metcon

AMRAP 10 

Burpee box overs 20/24

Rebuild

4 rounds 

Diamond push-ups  Failure 

Russian DB twists  10/10 

Slant board Calf raises  15-20 

Wednesday, Jan 10

Strength

OTM for 10:00 

Jerk x 3 

Broad jump x 3 

Metcon

For Time: 

20 Overhead squats 

30 Hand stand push-ups 

40 toes to bar 

XT

Overhead split squat 

4 x 6 ( 2 reps in reserve )

During your rest breaks between sets,

accumulate 30 reps of Hand stand push-ups in sets of 3-5.

Tuesday, Jan 9

Rebuild

3 rounds of 10 each 

Barbell step-up 

Chainsaw row 

3 rounds of 10 each 

BTN press

DB SL RDL 

Metcon

AMRAP 12 

Row 300/400m 

Dub KB front rack carry 100’

Rebuild

4 rounds 

Dub KB front rack carry 100’

½ kneeling medball chop and lift 8/8

Reverse sled 100’

Monday, Jan 8

Strength 

OTM for 10:00 

Clean x 3 

Med ball high throw x 3 

Metcon 

5 rounds for time: 

12 Burpees 

L - sit :20 

Strict pull-ups 8

Strength 

Front squat 

4 x 6 ( 2 reps in reserve ) 

L - sit Accumulate 1 minute between sets in sets of 5-10 seconds 

Saturday, Jan 6

AMRAP 30

Row 600m 

20 SA Alternating DB devil presses 

40 Med Ball cleans 

Bike 40 Cals 

*split everything in half with a buddy

Friday, Jan 5

Strength 

OTM for 10:00 

Jerk x 3 

KB swing x 3 

Metcon 

4 rounds for time: 

40 double unders 

10 SA DB Box overs 35/50 20/24”  

15 Toes bar 

Strength 

Back rack lunge 

4 x 6 

( 2 reps in reserve ) 

*Between sets accumulate 60 hollow rocks or scaled versions in sets of 6-10