Roach

Workout of the Day

A.
Turkish Get-ups

B.
“Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats

Or, if you have gotten 20+/17+ rounds on Cindy, you can try:

“Mary”
5 Handstand Push-ups
10 One Legged Squats
15 Pull-ups

Haley

Workout of the Day

A.
Every minute, for 30 minutes:
Min 1: 7-15 Calories on Rower
Min 2: 10-15 Wall-Balls
Min 3: 30-50 Double-unders

Rx+ 15/12 Cals, 15 WB 30/20, 50 DU

Madaline

Workout of the Day

A.
Split Jerk
Every minute, for 12 minutes: 2 reps

Starting at moderately light, increase every 3 minutes (4 loads)

B.
Five rounds for time of:
15 Box Jumps (24 / 20)
12 Toes to Bar
9 Shoulder to Overhead (115 / 75)

Rx+ 155/105

JoAnna

Workout of the Day

A.
Front Squat
Three sets of 3.3.3.3. at 70-75%

Rest 3 seconds between clusters, 3 minutes between sets

B.
“Toxic Shock”
Last done: 12/18/16
AMRAP in 10 minutes of:
8 Alternating Reverse Lunges (115 / 75)
6 Burpees Over the Bar

Rx+ 145/100 (7+ rounds)

Master’s
8 Alternating Lunges (forward steps, 85/55)
6 Burpees

Split Jerk

Workout of the Day

A.
In teams of two, complete the following relay style
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 rep rounds of:
Calories on Assault Bike (Ladies: Airdyne)
Wall-Balls (20 / 14)

Or

Ryan S.

Workout of the Day

A.
Hang Power Snatch
12 minutes to build to a heavy set of 2

B.
Every 5 minutes, for 15 minutes:
400m Run
Then, AMRAP of:
10 Hang Power Snatches (115 / 75)
10 Handstand Push-ups
10 Pull-ups

Workout of the Day

Danny

Workout of the Day

A.
Three rounds of the following:
AMRAP in 3 minutes of:
500/400m Row
Then, with remaining time:
Max Wall-Balls (20 / 14)

Rest 3 minutes

AMRAP in 3 minutes of:
500/400m Row
Then, with remaining time:
Max Toes to Bar

Rest 3 minutes

Rx+ 30/20

Complete three 3-minute AMRAPs of each.
Score will be total Wall-Balls and total Toes to Bar (add all your WB together and all your TTB together)

Kristine

Workout of the Day

A.
Split Jerk
Every minute, for 12 minutes: 2 jerks

Starting moderately light, increase the load every 3 minutes

B.
“Scooped”
Last done: 11/8/16
AMRAP in 10 minutes of:
10 Strict Presses (75 / 55)
30 Double-unders

Rx+ 105/65

Wes

A.
Back Squat
Three sets of 3.3.3.3. at 70-75%

Rest 3 seconds between clusters, 3 minutes between sets

B.
AMRAP in 11 minutes of:
6/4 Strict Chin-ups
10 Alt. Front Rack Lunges (125/83)

*At the beginning of every minute complete 4 burpees, which means the workout starts with 4 burpees *

Rx+ OH Lunges, strict chest to bar
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