January 2019

“The MLK Muscle-Up Mile ” by DB For Time: 805m Row Then10 – 8 – 6 – 4 – 2 – 1 Muscle-Ups (Ring) MRX Burpee Chest to Bar 20 – 18 – 16 – 14 – 12 – 10 WallBalls 20/14lbs to 10/9′ MRX 20/10 to 9′ Then804m Row Core Development2 Rounds/Sets NOT for […]

Cluster Build Up E2:30MOM 6 Sets/Attempts: 2 Power Cleans to 2 Front Rack Lunges (alt legs) to 2 Shoulder to Overhead 15min AMRAP: 72 Double Unders or 200m Run/Row or 0.5km Assault Bike (can mix up) 9 Power Cleans 95/65 RX+ 115/75 MRX 75/55 8 Front Rack Lunges (stationary alt legs) 7 Shoulder to Overhead Core, Shoulder & Flexibility

HERO WOD “Mr. JOSHUA”5 Rounds For Time: 400m Run30 GHD Sit-Ups MRX Ab-Mat Anchored 15 Deadlifts 250/170lbs MRX 185/125 SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

Power Snatch to Overhead Squats & Squat Snatch Max E2MOM 3 Power Snatch to 3 Overhead Squats – 2 Squat Snatches 2 Power Snatch to 2 Overhead Squats – 2 Squat Snatches 2 Power Snatch to 2 Overhead Squats – 2 Squat Snatches 1 Power Snatch to 1 Overhead Squat – 1 Squat Snatch 1

12 min Max Bodyweight Rep Training 3 min Max Handstand Push-Ups 1 min Rest3 min Max Ring or Bar Dips 1 min Rest 3 min Max Push-Ups 1 min Rest NOT Unbroken Max Reps in 3min 6 min AMRAP: 10 Deadlifts 135/95 RX+ 155/105 MRX 95/65 8 Hang Power Clean6 Shoulder to Overhead Rest 3min

Different Deadlift Build Up E2MOM 10 Barbell Deadlifts 10 Right Arm Right Leg KB Deadlifts 10 Left Arm Left Leg KB Deadlifts 5 Barbell Deadlifts 5 Right Arm Right Leg KB Deadlifts 5 Left Arm Left Leg KB Deadlifts 2 Barbell Deadlifts “Deadway to Heaven” by DB For Time: 33 Deadlifts 135/95 RX+ 185/125 MRX

Back Squat 1RM E2:30MOM 9 – 7 – 4/5 – 1/3 – 1 – 1 **percents, are a guide, adjust as needed to hit a max** 2 Rounds For Time: *Start at Top OR Start at Bottom* 12 Overhead Squats 95/65 RX+ 115/75 MRX 75/55 12 Pull-Ups NO Rest / Add wt or *Reduce 2

“Rev1 Filthy Fifties” For Time:50 Box Jumps 24/20″ MRX 20/18″50 Pull-ups MRX Jumping (wrist folds at bar) 50 Kettlebell Swings 24/16kgs MRX 20/12 50 Kettlebell Goblet Lunges (alt legs stationary) MRX Lunges50 Knees to Elbows (knees actually touch elbows)50 Push Press 75/55 MRX 45/35lbs50 Back/Hip Extensions50 WallBalls 20/14lbs to 10/9′ MRX 20/10 to 9′ 50

Hero WOD “HANSEN” 5 Rounds For Time:30 KetlleBell Swings 32/24kgs MRX 24/16kgs 30 Burpees 30 GHD Sit-ups MRX 30 Ab-mat anchored Sit-Ups Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister

Alternating Sets of Power Clean & Hang Power Clean E2MOM *Goal is to add weight each set, multiple rep sets are TnG Power Clean 4 reps – Hang Power Clean 4 reps Power Clean 3 reps – Hang Power Clean 3 reps Power Clean 2 reps – Hang Power Clean 2 reps Power Clean 1