1/15/20 “Limelight”

Strength: Deadlift with 3 second eccentric4x3 @ 65% Conditioning: 21 – 15 – 9SDLHP 135/95Ring Dips Finisher: 1600m Bike Erg For Time

1/14/20 “The Trees”

Strength:Snatch DL + Snatch High Pull + P Snatch6 sets Conditioning: 12 min AMRAP10 Russian KB Swings 70/5510 Double KB S2OH 55s/35s10 Goblet Squats 70/5510 KB Snatch each arm 55/35 Core: 3×10 Double KB Sit Ups

1/13/20 “Working Man”

Strength: Back Squat 1 1/45×3 @ 60% Conditioning: 16 min Cap20 Burpee Box Jump Overs 24/2020/14 Cal AAB20 GHD SU10 BMU20 GHD SU20/14 Cal AAB20 Burpee Box Jump Overs 24/20 Finisher: 30 tall box jumps (tall refers to how you should be landing on the box, not the...

1/11/20 “Alabaster”

With a partner:30 min AMRAP20 C+J 185/12520 BMU500m Bike Erg16/16/500m12/12/500m8/8/500m4/4/500mMax Reps in remaining time

1/10/20 “Am I Going up?”

Strength: Snatch Push Press + Snatch Balance5x3+3 Conditioning: 16 Minute EMOM10/7 Cal Row + 5 burpees over rower3 S Snatches @ 70% Core: 3×10 KB Windmills each side

1/9/20 “Diamond”

Strength: Deadlift4x3 @ 60%, 70%, 80%, 85% Conditioning:14 min AMRAP1 T2B10/7 Cal Ski10 DU2 T2B10/7 Cal Ski20 DUetc Finisher: Max D Ball hold