Tuesday 1-31

Mobility: Hips/Lats

A: 10 min EMOM
Odd: 50 DU
Even: 20 AMSU

B: 3 (5 min Rounds) for max reps
1) Cal Air Dyne
2) Burpee
3) Pull Up
4) Power Clean 95/65
5) Rest

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Standard

Monday 1-30

Mobility: Calves/Hams/Lats

A: 10-8-6-4-2
Bench Press
*10 Push Up each round after lift

B: 10-10-10-10
Deadlift
*10 GHD Hip Extension each round after lift

C: 1,500 m Row For Time

D: 1,600 m Run For Time

Standard

Friday 1-27

“Happy Birthday Coach Nikki”

Mobility: Hips/Lats

A: 36 min EMOM + 3 min of Birthday Burpees
1) Cal Row 15/12
2) 15 Bar Thruster 45/35
3) 15 Box Jump Over 30/24
4) 15 GHD Sit Up
5) 50 DU
6) 15 KBS 70/53

* Cash Out with 3 min Burpee AMRAP

Standard