Monday 22.01.24

Track: All

Deadlift

15 – 12 – 9 – 6 – 3

*MUST be unbroken/touch-and-go

Track: Sweat

Voicemail

On the Minute x 10:

6 Pull-ups
6 Box Jump Overs (24"/20")
Max Dumbbell Snatches (35/25)

Track: Train

Voicemail

On the Minute x 10:

4 Strict Pull-ups
6 Box Jump Overs (24"/20")
Max Dumbbell Snatches (50/35)

Track: Compete

Voicemail

On the Minute x 10:

6 Chest to Bar Pull-ups
6 Box Jump Overs (24"/20")
Max Dumbbell Snatches (50/35)

Tuesday 22.01.25

Track: All

Barbell Complex

Build to A Heavy 1 Power Clean + 1 Front Squat + 1 Push Jerk

Track: Sweat

Disgrace

3 Rounds For Time:

10 Squat Cleans (95/65)
10 Push Jerks (95/65)

Track: Compete/Train

Disgrace

3 Rounds For Time:

10 Squat Cleans (135/95)
10 Push Jerks (135/95)

Wednesday 22.01.26

Track: All

Fidget Spinner

AMRAP 20:

Max Calorie Bike

Every 5 Minutes [Starting at 0:00]:
400 Meter Run
50 Double Unders

Thursday 22.01.27

Track: Sweat

This Could Be Us

AMRAP 25:

Buy-In: 5k Row

Directly Into…

AMRAP With Time Remaining:
Wall Balls (14/10)

Track: Compete/Train

This Could Be Us

AMRAP 25:

Buy-In: 5k Row

Directly Into…

AMRAP With Time Remaining:
Wall Balls (20/14)

Friday 22.01.28

Track: Sweat

Chan’s Challenge

3 Rounds For Time:

9 Power Snatches (95/65)
15 Bar-Facing Burpees
21 Toes to Bar

Track: Train

Chan’s Challenge

3 Rounds For Time:

9 Power Snatches (135/95)
15 Bar-Facing Burpees
21 Toes to Bar

Track: Compete

Chan’s Challenge

3 Rounds For Time:

9 Squat Snatches (155/105)
15 Bar-Facing Burpees
21 Toes to Bar