(240) 317-5303

Monday 01 February

AMRAP 10

10 Box Jumps 24”/20”

15 Front Squats 75/55

10 Abmat Situps

At the 13:00

Every 3 Minutes x 7 Rounds

1 Clean+ 1 Front Squat, Building

Friday 29 January

For Time

75 Wallballs 20/14

50 Burpee Box Jumps 24”/20”

25 Bar Muscle Ups

Partition as necessary

Wednesday 27 January

1 Mile Farmer’s Carry 2x35s/2x26s

Must be completed in unbroken 100m Increments

25 Double Unders after each 100m

Tuesday 26 January

Strength

3 Pausing Deadlifts Every 2:00 x 5 Rounds

10 RFT

4 Handstand Pushups

6 Deadlifts

8 Overhead Squats

115/75

Saturday 23 January

Row :30 / Rest 1:00

Row 1:00 / Rest 2:00

Row 1:30 / Rest 3:00

Row 2:00 / Rest 4:00

Row 2:30 / Rest 5:00

Row 3:00 / DONE !

Score is distance in meters

Friday 22 January

Strength

20 Min to establish heavy 1 rep front squat

For Time

21-15-9

Kipping Handstand Pushups

Double Dumbbell Power Cleans 2x50s/2x35s