Workout of the Day

5 sets : front squat complex @ 9/10 rpe

• 1 tempo front squat (5/3/1)
• 1 pause front squat (2 second pause @ bottom)
• 2 front squats

5 rounds : emom

1. 15/12 cal ski
2. 12 db thrusters (50/35)
3. 9 high box jumps (30/24)
4. 6 devil press (50/35)
5. rest

365 Days of the Year

for time (35-min)

• Jan 31 : Kb swings
• Feb 28: deadlift
• March 31 : t2b
• April 30 : hang cleans
• May 31 : shoulder to overhead
• June 30 : sit ups
• July 31 : thrusters
• Aug 31 : pull ups
• Sept 30 : box jump overs
• Oct 31: push ups
• Nov 30 : db snatches
• Dec 31 : burpees to target

rx (95/65)

HYROX Workout

5 rounds : e2mom

1. 200m run + 50ft burpee broad jump
2. 20 kb swings + 20 box jump overs
3. 20/18 cal row

december deload

december deload

please RSVP to the holiday party.  Sign in sheet on whiteboard

3 sets :

• 10 push press (pause @ top)
• 10 db lateral raise
• 10 overhead plate front raise

2 rounds : e8mom

• station 1 :
  • 120 double unders
  • 60 kb swings
  • 30 burpees
• station 2 :
  • 40 cal row/ski/bike
  • 40 db hang clean & jerk
  • 40 push ups

12 Days of Christmas

• 1 clean & jerk (185/125)
• 2 muscle ups
• 3 front squats (185/125)
• 4 hspu
• 5 deadlift (185/125)
• 6 push ups
• 7 hang power cleans (135/95)
• 8 burpees
• 9 pull ups
• 10 thrusters (135/95)
• 11 toes to bar
• 12 cal assault bike

workout outline

• 1 clean & jerk
• 2 muscle ups -> 1 clean & jerk
• 3 front squats -> 2 muscle ups -> 1 clean & jerk
• every set you add the next movement and go back to 1.