Workout of the Day: "Speed Bump" In teams of 3: 2 rounds: 30 bar facing burpees 30 hang squat cleans (95/65) 30 toes to bar 30 thrusters (95/65) Into:  150/100 calorie bike or 150/100 calorie row 2 rounds: 30 bar facing burpees 30 hang squat cleans (115/80) 30 toes to bar 30 thrusters (115/80) Into:  150/100 calorie bike or 150/100...

Workout of the Day: "Full Circle" For time: 1,500 meter row 100 double unders 30/21 calorie Assault bike 100 double unders 1,500 meter row -Compare to 9/13/19, 5/24/19, and 5/3/18   Cash out: Not for time: 50 GHD sit-ups 50 AbMat sit-ups 50 V-Ups ...

Strength/Conditioning: Deadlift + Bike EMOM x 14:  Odd - 3 deadlifts (touch and go) Even - 11/6 calorie bike -Compare to 1/4/19 Workout of the Day: "Pyromania" 7 rounds for time of: 10 sumo deadlift high pulls (75/55) 10 ring dips -Compare to 1/4/18, 9/15/16, and 3/10/16 ...

Workout of the Day: "Party People" In teams of 3, with one person working and two resting, perform max reps of: 2:00 max pull-ups 2:00 max bench presses (105/65) 2:00 max KB swings (55/35) 2:00 max bench presses (125/75) 2:00 max GHD sit-ups  2:00 max bench presses (145/85) 2:00 max Ski Erg calories 2:00 max bench...

Strength: Overhead squat positioning 5 sets:  1 pausing overhead squat (10s in bottom) -Percentages will be based off of 1RM snatch 0:00 - 70% 2:00 - 75% 4:00, 6:00, and 8:00 - Build to a heavy. Workout of the Day: "Going Through Changes" For time: 50/40 calorie row 40 front squats (115/75) 30 toes to bar 20 shoulder to overhead (115/75) 10 muscle...

Monday, January 18th - AMRAP in 9 minutes: 27 jump rope, 18 DB hang cleans, 9 lateral burpees over the DB, :30s plank hold. Rest 1 min. AMRAP in 7 minutes: 21 jump rope, 14 DB hang cleans, 7 lateral burpees over the DB, :20s plank hold....

"Barn Burner" 5 sets of AMRAP 3, resting 3:00 between (27:00 total) AMRAP 3: 50 double unders, 21 bar facing burpees Max power cleans (115/85) -Rest 3:00 AMRAP 3: 50 double unders, 18 bar facing burpees Max power cleans (135/95) -Rest 3:00 AMRAP 3: 50 double unders, 15 bar facing burpees Max power cleans (155/105) -Rest 3:00 AMRAP 3: 50 double unders,...

Workout of the Day: "Sore Eyes" AMRAP in 20 minutes: 20 wall balls (20/14) to 10/9 ft 20 power snatches (75/55) 20 box jumps (24/20) 20 push presses (75/55) 20/14 calorie row...

Gymnastics/Strength Conditioning: On the 1:30 x 6 sets: 7-12 kipping handstand push-ups 3 "touch and go" power cleans 0:00 - 70% of 1RM power clean 1:30 - 73% of 1RM power clean 3:00 - 76% of 1RM power clean 4:30, 6:00, 7:30 - Build to a heavy triple for the day Workout of...