Friday 1-22

Stallions Option A:* From 0:00-10:00: 100 Wall Ball Shots (20/14, 10′) Max Calorie Row or Bike in remaining time. + From 10:00-15:00: Rest + From 15:00-25:00: AMRAP of: 5-10-15-20… Kettlebell Swings (50/35lbs) Calorie Assault Bike or Row OR… Option B: Flip it! Colts Option A:* From 0:00-10:00: 100 Wall Ball Shots (20/14, 9′) Max Calorie…

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Thursday 1-21

Stallions 1. Weighted Strict Pull-Up 3×3 – Building to tough load.     Rest 2-3 minutes between sets.   2. 4 x 3 Minute AMRAPs:*     10 Pull-Ups     10 Burpee Box Jumps (30/24”)     Rest 3 minutes between sets. Colts 1. Strict Pull-Up + Hold 3×3-6 reps + :5-:10s chin over-bar hold on final rep – Assisted as needed. …

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Wednesday 1-20

Stallions 1. For Time:     1 Mile Run     100 ABMAT Sit-Ups     50 Dumbbell Box Step Overs (24/20″, 50/35lbs)     25 Power Snatch (95/65) 2. 2×2 Sets:    Max Calorie Bike or Row.     Rest 2 minutes between rounds. Post your lowest score to the whiteboard. Colts 1. For Time:     1 Mile Run     100 ABMAT Sit-Ups     50 Dumbbell Box Step…

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Tuesday 1-19

Stallions 1. Front Squat 3×6-8 reps @ 20X1 – Building to tough load.*     Rest 3 minutes between sets.   2. AMRAP x 12 Minutes:**     10 Front Squats (135/95)     21/18 Calorie Row **Assault Bike: 18/15 Calories Colts 1. Front Squat 3×6-8 reps @ 20X1 – Building to tough load.*     Rest 3 minutes between sets.   2.…

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