January 2020

Deadlifts & Lateral DeadLifts E2MOM 8 Deadlifts – 4 Right Arm Lateral Deadlifts 8 Deadlifts – 4 Left Arm Lateral Deadlifts 6 Deadlifts – 3 Right Arm Lateral Deadlifts 6 Deadlifts – 3 Left Arm Lateral Deadlifts 5 Rounds For Time: 12 Deadlifts 200m Run or Row or 0.5km Assault Bike 9 Left Leg Left Arm Kettlebell Deadlifts6 Toes […]

“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 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′

Front Squat E3MOM 5 – 5 – 5 – 5 – 5 11min AMRAP: 22 Front Squats 95/65 MRX 75/55 11 Pull-Ups11 Push Press22 Push-Ups Core & Single Leg Squat Development 2 sets 10-15 reps Hip Ext to GHR2 sets 10-14 Reps Pistols (alt legs)1min Wall Iron Chair sit Holding 25/15lb plate

Power Snatch 3 – 3 – 3 EMOM Rest 2min/Adjust Weights Hang Power Snatch 2 – 2 – 2 EMOM Rest 2min/Adjust Weights Snatch 1 – 1 – 1 – 1 – 1 EMOM For Time:7 Power Snatches 95/65 RX+ 115/75 MRX 75/55 7 Wallball Sit-Ups 7 Calorie Row or Assault Bike Rest 1min 28 Hang Power

10min EMOM Strict Chest to Bar to Strict Pull-Up to Kipping C2B to Kipping Pull-Up Min 1 = 1 Strict Chest to Bar – Min 2 = 2 – Min 3 = 3 – Min 4 = 4 – Min 5 = 5 -Min 6 = 6 – Min 7-8-9-10- **Once you Fail or Fall Behind

“The Big Bear Complex” 15min Achieve a 1RM Bear Complex: 1 Power Clean to1 Front Squat to1 Push Press or Jerk1 Back Squat to1 Back Rack Push Press or Jerk Then20min to achieve a 5RM Bear Complex: 1 Power Clean to1 Front Squat to1 Push Press or Jerk1 Back Squat to1 Back Rack Push Press

Strict Press E3MOM 5 – 5 – 5 – 5 – 5 5 Rounds For Time:5 Handstand Push-Ups RX+ Strict MRX 2/4″ Rise7 Shoulder to Overhead 135/95lbs RX+ 165/115 MRX 95/65 9 WallBall Shots 20/14lbs to 10/9′ MRX 20/14 to 9′ 12 Calorie Row or Assault Bike or 200m Run15 Toes to Bar or WallBall Sit-Ups or GHD Sit-ups Rest 1min after each

Team WOD #1 8min AMRAP: 4 Kettlebell Sumo Deadlift High Pulls 24/16kgs RX+32/24 MRX 20/12 6 Kettlebell Goblet Squats8 Russian Kettlebell Swings *One person works and completes a full round, one person rests and then switches. REST 2min Team WOD “Tail Pipe” Courtesy/Credit to Gym Jones **original Tail Pipe is 3 rounds** 4 Rounds For Time:(Partner 1)

Hang Power Snatch EMOM 3 – 3 – 3 Rest 2min/Adjust Weights Power Clean EMOM 2 – 2 – 2 Rest 2min/Adjust Weights Hang Power Clean EMOM 1 – 1 – 1 – 1 – 1 3min AMRAP: Buy-in = 100 Double Unders6 Hang Power Snatch 115/75 RX+ 135/95 MRX 95/65 3 Over Bar Burpees

Bench Press E3MOM 10 – 5 – 10 – 5 – Max Reps 13min AMRAP: 13 Deadlifts 115/75 RX+135/95 MRX 95/65 13 Barbell Push-Ups MRX Push-Ups13 Hang Power Clean13 Cal Row or Assault Bike or 78 Double Unders or 200m Run Core Development 1min High Plank Hold10 Hip Extension with 1sec Pause at top 1min Left Side Low Plank Hold10 Hip