(818) 387-8456

Sunday, January 19th

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Sunday Part A.) 4rds For Quality              6 Roll to Candle Stick              6 Tempo T2B(51X0)              6 Ring Swings              6 Ring Dips              :20 Ring Support Hold Part B.)21-15-9              Back Squats(225/155 from rack)              Box Jump Overs(30/24) Mobility: Quads

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Saturday, January 18th

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Saturday Part A.)Dead-stop Front Squats               5-3-3-3-1-1-1 Part B.)Complete with a partner For time              Cash in: 2000m Row(while partner hold KB front rack 53/35)              2rds              60 Pull-ups(while partner hold KB’s in hang)              100 R.KBS(while partner hold bottom of goblet squat) Mobility: Shoulders

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Friday, January 17th

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Friday Part A.)10min EMOM             Power Snatch Part B.)4min AMRAP              8 Power Cleans(165/115)              8 Hspu’s              8 Burpees              2min Rest              3min AMRAP              6 Power Cleans              6 Hspu’s              6 Burpees              1min Rest              2min AMRAP       

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Wednesday, January 15th

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Wednesday Part A.)Tempo Deadlifts(50X1)              5 sets of 3 Part B.)8min Amrap             2 Deadlifts(225/155)             2 T2B             4 Deadlifts             4 T2B             6 Deadlifts             6 T2B             8,8,10,10,12,12, etc. Mobility: Lowback

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Tuesday, January 14th

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Tuesday Part A.) 12min E2MOM              3 Seated Box Jumps(AHAP)               3 Push Jerks(AHAP) Part B.)12min AMRAP              10 S2OH(135/95)              20sec HS Hold              15 Box Jumps(24/20)              15 Sit-Ups Mobility: Calves

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Monday, January 13th

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Monday  Part A.) 5x5 OHS*              *30sec Supinated GHD Hold after every set Part B.)3rds For Time             10 Power Snatches(115/75)             60 Du’s             6 Bar Muscle ups(Scale to 10 Burpee Pull Ups) Mobility: Shoulders

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Sunday, January 12th

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Sunday  Part A.)6rds for Quality             Seal Walk x2             5 HSPU’s(adv Deficit)2 sec pause at the top             1 Sled Push(235/170) Part B.)For Time:              1 mile run              300 DU’s              2000m Row Mobility: Calves

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Saturday, January 11th

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Saturday  Part A.)E2MOM for 12min(6sets)             3 Pos Power Clean+2 Front Squat+2 Jerks(Split or Push) Part B.) With a partner Complete for time:               30 Synchro Burpees               30 Muscle ups(Scale to 60 Dips)               90 Synchro Air Squats Mobility: Hips

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Friday, January 10th

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Friday Part A.) 3rds NFT               12 Paralette Shoot throughs               30sec Hollow Hold into 12 V-ups               30sec Arch Hold into 12 Arch ups               12 Tempo SB Squats(3030) Part B.)For Time             1000m Row             50 Bench Press(95/65)             2min HS Hold             1000m Row Mobility: Chest

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