January 22nd, 2024
Round 1
Single KB Alternating
Dead Cleans
KB Goblet Squats
Hand Release Push Ups
Round 2
One Arm Swings
Goblet Split Squats
Push Press
One Arm Rows
Cardio
January 20th, 2024
Round 1
1A Swing
Snatch
Push Press
Reverse Lunge
Plank
Round 2
1.5 Deadlifts
One Arm Rows
Dead Cleans
Thrusters
Abs
January 19th, 2024
Round 1
Dumbbell Push Press
Low Box Jumps
Ski Erg
Round 2
KB SDHP
TRX Split Squats
Assault Bike
Round 3
Burpees
MB Slams
Rowing
January 18th, 2024
Round 1
Rowing Sprints
Round 2
Snatches
Press
Goblet Squats
One Arm Rows
January 17th, 2024
Round 1
Barbell Bench Press
Round 2
Deadlifts
Round 3
Dumbbell Step Ups
Round 4
Chin Ups
Round 5
TRX Curls
TRX Tricep Ext
January 16th, 2024
MB Squat to Throw
Cardio
MB Rainbow Slam
Cardio
MB Squat Clean
Cardio
MB Pullover Sit Up + Reach
Cardio
January 15th, 2024
Round 1
DB KB Reverse Lunges
Gorilla Rows
Round 2
DB KB Kickstand RDL
DB KB Alternating Floor Press
Round 3
DB KB LC Clean + Press
Waiters Walk
DB KB Front Squats
Rack Walk
January 13th, 2024
Ascending Swing and Snatch Ladder
Long Cycle Clean + Push Press
Pullover Sit Up
Russian Twist
Reverse Crunch
Walking Lunge Circle
January 12th, 2024
Round 1
Turkish Get Ups
Round 2
Chin Ups
Round 3
Squat Thrust
Push Up
RS Swing
Air Squat
January 11th, 2024
DB KB 1/2 Snatch
See-Saw Press
Alt Suitcase Reverse Lunges
Gorilla Rows
DB Front Squats
Triple Crush
Windmill- Right
Windmill- Left