January 2025

“What The ..?? A Timed Chipper” by DB 25min AMRAP: 25 Calorie Row/ Bike 25 Hand Release Push-Up 25 Pull-Ups RX+Strict MRX Ring Rows 25 Shoulder to Overhead 95/65lbs RX+115/75 MRX 75/55 25 Back/Front Squats 25 Over the Bar Burpees 25 Hang Cleans 25 Wallball Sit-Ups 20/14lbs MRX 20/10lbs 25 Deadlifts 25 Kettlebell Swings 24/16kgs […]

Overhead Lunges (alt legs) to Overhead Squat Build-up E3MOM 8–4 / 6–3 / 4–2 / 2–1 / 2–1 3min AMRAP: 27 Double Unders 9 Overhead Lunges (alt legs) Rest 2min 3min AMRAP: 6 Over the Box Jumps (can use hands) 9 Overhead Squats Rest 2min 6min AMRAP: 27 Double Unders 9 Overhead Lunges (alt legs)

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

“The Big Bear Complex” 15min Achieve a 1RM Bear Complex -1 Power Clean to -1 Front Squat to -1 Push Press or Jerk -1 Back Squat to -1 Back Rack Push Press or Jerk Then 20min to achieve a 5RM Bear Complex: -1 Power Clean to -1 Front Squat to -1 Push Press or Jerk

“Metabolic Mistake” by DB For Time: (40min cap) 800m Run / Row or 2k Bike 5 Box Jumps 24/20″ RX+30/24” MRX 20/18″ 250m Row / Run or 0.6k Bike 80 Double Unders 5 Russian Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12 600m Run / Row or 1.5k Bike 10 Box Jumps 500m Row / Run or

Push Press to Split Jerk Build-up — E2MOM 3–1 / 3–1 / 2–1 / 2–1 / 1–1 / 1–1 For Total Reps: 2min AMRAP: Handstand Push-Ups RX+Strict MRX 2/4” Rise OR Wall Walks REST 1min 2min AMRAP: Row/Bike for Calories REST 1min 2min AMRAP: Shoulder to Overhead 115/75lbs RX+155/105 MRX 75/55lbs REST 1min 2min AMRAP:

“Revved Up” by DB For Time: (35min cap) 1000m Run / Row or 2.5k Bike 25 Toes to Bar 50 Russian Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12 1000m Run / Row or 2.5k Bike 25 Wallball Sit-Ups 20/14lbs MRX 20/10lbs 50 WallBall Shots 20/14 to 10/9’ MRX 20/10 to 9′ 500m Run / Row or

Bench Press — E3MOM find a 3RM 9 – 6 – 3 – 3 – 3 Start on a 4 minute clock: Complete: 10 Over the Bar Burpees 10 Power Clean 20 Push-ups 10 Hang Clean (Rest remainder of the time, can’t start until 4min) Add 4 minutes: 4:00-8:00 clock: Complete: 15 Over the Bar

Power Snatch & Hang Power Snatch E2MOM 4 Power Snatch – 4 Hang Power Snatch 2 Power Snatch – 2 Hang Power Snatch 1 Power Snatch – 1 Hang Power Snatch 1 Power Snatch – 1 Hang Power Snatch Team WOD “Your Turn, My Turn” by DB 18min AMRAP: 2 Power Snatch 115/75 RX+ 135/95

Back Squat E3MOM find a 3RM 9 – 6 – 3 – 3 – 3 For Time & Unbroken: (20min cap) 40 Air Squats 400m Run/Row or 1k Bike 30 Back Squats 600m Run/Row or 1.5k Bike 20 Front Squats 200m Run/Row or 0.5k Bike 40 Air Squats 400m Run/Row or 1k Bike *if not