Monday, January 16

A few of you have asked about the workouts for the In-House competition on January 28, and while we want you to be ready for the “unknown and the unknowable,” we have decided to release the workouts in advance.

So here they are:

Workout 1
10 Min AMRAP
50-40-30-20-10
50 Wall Ball (20# to 10’/14# to 9’)(20# to 9’/10# to 9#)
40/30 Cal Row
30 Power Clean (135/95)(95/52)
20 Box Jumps/Step Ups (24”/20”)
10 Bar Muscle Up/Jumping Pull up

Workout 2
For time – 5 min cap
20/15 Cal Bike
20 Burpees
Sled Pull

Workout 3
13 Min AMRAP
21-15-9
Front Rack Lunge (75/55)(unweighted)
Shoulder to Overhead (75/55)(45/33)
Double Unders/Hurdle Hops x 2

Now, go sign up here!

Workout for Monday, January 16
Snatch Practice (full snatches)
5 min to warm up Snatch
10 min to find 1 Rep Max Snatch for Today
Rest 5 min
EMOTM for 15 min
1 Snatch @ 80% of Today’s 1 RM

5 min AMRAP
Burpee Box Jumps