January 2020

“KB CARSE” 21-18-15-12-9-6-3 Reps for Time: *Start each Rnd with a 50m Bear Crawl* KB Goblet Squats 32/24kg MRX 24/16kg Double-Under’sDeadlift 185/125 MRX 135/95Box Jump 30/24″ MRX 24/20″ *Based on HERO CARSE WOD* U.S. Army Corporal Nathan B. Carse, 32, of Harrod, OH, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of […]

CHINESE NEW YEAR! Clean 4-3-2-2-1-1 E2MOM “Golden Rat 2020” by DB 20min AMRAP: 20 C2B MRX Pull-Ups20 WallBalls20 WallBall Sit-Ups or 20 T2B (can mix up) 20 Power Cleans Loads = 135/95 RX+155/105 MRX 95/65 WBs = 20/14lbs 10/9′ MRX 20/10 9′WB Sit-ups = 20/14lbs MRX 20/10lbs Hypertrophy & Stretching 2×20 Bottom’s Up KB Curls20sec

Push Press & Split Jerks E2MOM 5 Push Press – 2 Split Jerk 5 Push Press – 2 Split Jerk 5 Push Press – 2 Split Jerk 2 Push Press – 1 Split Jerk 9min AMRAP: 9 Shoulder to Overhead 135/95 RX+ 155/105 MRX 95/656 Burpee Box Jumps 24/20″ RX+ 30/24 MRX 20/18″1 Rope Climb 15′

Clean & Jerks E2MOM 3 Cleans – 3 Jerks – 3 Clean & Jerks 2 Cleans – 2 Jerks – 2 Clean & Jerks 1 Clean & Jerk – 1 Clean & Jerk “Team Mork and Mindy” by DB 15min AMRAP: P1 = 5 Ground to Overhead slap handsP2 = 1 Round Cindy slap hands

Alternating Back Squats & Deadlifts E2MOM 10 Squats – 10 Deadlifts 5 Squats – 5 Deadlifts 5 Squats – 5 Deadlifts 5 Squats – 5 Deadlifts 6min AMRAP: 800m Run or Row or 2km Assault Bike20 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs Max Kettlebell Goblet Lunges (alt legs stationary) Rest 2min 4min AMRAP: 400m Run or Row or 1km Assault Bike10 Deadlifts 155/105

“Strict Tabata” by DB For Max Reps of Each Exercise: Tabata Strict Ring Pull-Ups MRX Bar Rest 2 minute/rotate Tabata Strict Ring Dips MRX Bar Rest 2 minute/rotate Tabata Strict Toes to Bar MRX V-Ups Rest 2 minute/rotate Tabata Kettlebell Goblet Box Step Ups (alt legs) Box = 30/24/20/18/12″ Kettlebell = 32/24 24/16 20/12kgs Rest 2

“The MLK Muscle-Up Mile ” by DB For Time: 805meter Row Then10 – 8 – 6 – 4 – 2 – 1 Muscle-Ups (Ring) MRX Burpee Chest to Bar Pull-Ups 20 – 18 – 16 – 14 – 12 – 10 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ (i.e. 10 MUs & 20 WBs,

“Annie Addicted to KettleBells 2” by DB For Time: 50 Russian Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 50 Double Under 50 Sit-ups ab-mat Anchored RX+ GHD 40 Russian Kettlebell Swings 40 Double-Unders40 Sit-ups ab-mat Anchored RX+ GHD 30 Russian Kettlebell Swings30 Double Unders30 Sit-ups ab-mat Anchored RX+ GHD 20 Russian Kettlebell Swings20 Double-Unders20 Sit-ups

Split Clean 2 – 2 – 2 EMOM (alt legs) Rest 2min/Adjust Weights Hang Split Snatch 2 – 2 – 2 EMOM (alt legs) Rest 2min/Adjust Weights Split Jerk 2 – 2 – 2 (from floor) EMOM (alt legs) “Raise the Roof” by DB For Time: 200m Run20 Handstand Push-Ups200m Run20 Split Clean & Push

Clean 3 – 3 – 3 EMOM Rest 2min/Adjust Weights Shoulder to Overhead 2 – 2 – 2 EMOM Rest 2min/Adjust Weights Clean & Shoulder to Overhead 1 – 1 – 1 – 1 – 1 EMOM 12min AMRAP: 36 Double Unders or 12 Box Jumps9 Cleans6 Shoulder to Overhead2 RopeClimb 15′ MRX 2 to 10′ or 1 to