January 2021

25min AMRAP: 25 Calorie Row / Assault Bike or 400m Run 25 Handstand Push-Ups MRX 2/4” Rise25 Toes to Bar MRX Knees to Chest 25 Ring Dips MRX Bar Dips 6min Isometric EMOM Challenge: Min 1 = Handstand HoldMin 2 = Iron Chair Hold on Wall 25/15lb plate Min 3 = Bar HangMin 4 = High Plank […]

Different Deadlifts Build Up E2MOM 10 Barbell Deadlifts – 10 Right Arm Right Leg Kettlebell Deadlifts – 10 Left Arm Left Leg Kettlebell Deadlifts 5 Barbell Deadlifts – 5 Right Arm Right Leg Kettlebell Deadlifts – 5 Left Arm Left Leg Kettlebell Deadlifts – 2 Barbell Deadlifts “Deadway to Heaven” by DB For Time: (18min cap)

Clean & Jerks E2MOM 3 Cleans – 3 Jerks – 3 Clean & Jerks 2 Cleans – 2 Jerks – 2 Clean & Jerks 1 Clean & Jerk – 1 Clean & Jerk “Mork and Mindy” by DB 3 Rounds For Time: (15min cap) 10 Ground to Overhead 135/95 RX+165/115 MRX 105/70 2 Rounds of: 5

Bench Press E3MOM 5@80% – 5@80% – 4@85% – 4@85% – Max Reps@90% For Time: (21min cap)42 Shoulder to Overhead 115/75 RX+135/95 MRX 95/6535 Hang Cleans28 Barbell Push-Ups MRX Push-Ups21 Box Jumps 24/20” RX+30/24 MRX20/18” 21 Shoulder to Overhead28 Hang Cleans35 Barbell Push-Ups MRX Push-Ups42 Box Jumps Core & Chest Development 25 DB/KB Renegade Rows25 DB/KB

“The MLK Muscle-Up Mile ” by DB For Time: (35min cap) 805 meter Row Then: 10 – 8 – 6 – 4 – 2 – 1 Muscle-Ups (Ring) MRX Burpee Chest to Bar Pull-Ups 20 – 18 – 16 – 14 – 12 – 10 WallBalls 20/14lbs to 10/9′ MRX 20/10 to 9′ (i.e. 10 MUs

Overhead Build-Up E2MOM (from floor) 5 Strict Press – 4 Push Press – 3 Shoulder to Overhead 4 Strict Press – 3 Push Press – 2 Shoulder to Overhead 3 Strict Press – 2 Push Press – 1 Shoulder to Overhead 12min AMRAP: 200m Run or Row or 0.5km Assault Bike5 One Arm Kettlebell Shoulder to Overhead 24/16kgs RX+32/24

“JERRY” For Time: (40min cap)Run 1 mileRow 2KRun 1 mile Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor. OR BOTH (Athletes

Alternating Hang Power Snatch & Squat Snatch Build-Up E2MOM 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 MainSite WOD For Time : (21min cap)15 Muscle-Ups MRX Burpee Chest to Bar 150 Double-Unders12 Muscle-Ups120 Double-Unders9 Muscle-Ups90 Double-Unders Core & Snatch Development 30 Right Knee to Left Elbow Plank Tucks 30

Deadlift Build-Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 “The OX ” by DB10 Rounds For Time: (30min cap) 2 Deadlift 315/215 MRX 255/1654 Over the Bar Burpees6 Chest to Bar Pull-Ups MRX Pull-Ups12 Barbell Push-Ups MRX Push-Ups 24 Double Unders Curls & Stretching 2 x 20 Bottom’s Up KB Curls20sec

Split Clean EMOM (alt legs) 2 – 2 – 2 Rest 2min/Adjust Weights Hang Split Snatch EMOM (alt legs) 2 – 2 – 2 Rest 2min/Adjust Weights Split Jerk (from floor) EMOM (alt legs) 2 – 2 – 2 “Raise the Roof” by DB For Time: (20min cap) 200m Run20 Handstand Push-Ups200m Run20 Split Clean &