Monday 1/4/16

Challenge

Tabata Bottom to Bottom Air Squats

*Do air squats during work interval, sit in the bottom of an air squat during rest interval.

**Your score is your LOWEST round. Example: If your rounds looked like this (10, 10, 9, 9, 10, 9, 9, 8) then your recorded score is 8.

Strength

Overhead Squat (3×3)

*Use upstairs for OHS

MetCon

"Helen"

3 Rounds

400M Run

21 KB Swings @ 55/35

12 Pull-ups

*Use downstairs for "Helen"

Tuesday 1/5/16

Challenge

Tabata Strict Pull-ups

*Your score is your LOWEST round.

Strength

Clean and Jerk (Work to Heavy Double)

*Drop and quickly reset each rep

MetCon

"12.1"

AMRAP7

Burpees to 6" Target

Wednesday 1/6/16

Challenge

Tabata Overhead Squats @ 45/35

*Your score is your LOWEST round.

Strength

Snatch (Work to Heavy Double)

*Drop and quickly reset each rep

MetCon

1-2-3-4-5-6-7-8-9-10

Thruster @ 115/75

Toes to Bar

1 Shuttle Run (Touch Both Walls Upstairs)

Thursday 1/7/16

Challenge

Tabata Step-ups @ 24/20

*Each leg counts as one rep. Your score is your LOWEST round.

Strength

Back Squat (5×5)

MetCon

AMRAP15

10 Power Cleans @ 95/65

20 Wall Balls

30 Double Unders

Friday 1/8/16

Challenge

Tabata Knees-Raised Hang

*Your score is the number of rounds completed successfully.

Strength

A. 3×20 GHD Sit-ups

B. 3×20 Weighted Good Mornings

C. 3xMax Strict Pull-ups

MetCon

21-15-9-15-21

Calorie Row

Hand Release Push-ups

Alt. Pistols