Friday 1/22/2021

At Firewall Workout: Rotate through for 16 minutes: 10 Supinated Inverted Rows 5-8 Weighted Push-ups 1 Wall-Walk (:20 Hold) AMRAP 8: 8/6 Calorie Ski Erg 16 Russian KB Swings (53,35) At Home Workout: Rotate Through For 16 Minutes: 12 DB Pullovers 10/arm Supinated Bent...

Thursday 1/21/2021

At Firewall Workout: AMRAP 2 x 10: 12/9 Calorie Bike Erg 9 Front Squats (135,95) MAX T2B Rest 1:00 At Home Workout: Warm-up: 30 Jumping Jacks 10/side Lateral Bear Crawl Steps :30 Straddle Stretch 6/side Spidermans 6/side Quad Touch Downs 12/side Heel Pump Calf Stretch...

Wednesday 1/20/2021

At Firewall Workout: Build up for 12 minutes: 5 Strict Press AMRAP 12: Up Ladder by 2’s Box Jumps (30,24) Push-Press (95,65) At Home Workout: Rotate Through For 16 Minutes: :30/arm Single Arm Overhead Hold 10 Cat to Camels :30/side Side Plank AMRAP 12: Up ladder...

Tuesday 1/19/2021

At Firewall Workout: AMRAP 24: 300m/250m Row 15 Pull-ups 15 Burpees 30 Hollow Rocks At Home Workout: Warm-up: 1:00 Inch Worm w/ Pigeon Stretch on each side at the bottom :45 Scorpions w/ chest stretch :30 Heel Reach Hip Hinges 1:00 Spidermans :45 Deadbugs :30...

Monday 1/18/2021

At Firewall Workout: EMOM x 12: 3 Power Cleans 2 Rounds for time: 125 Double-unders 75 Air Squats 25 Power Cleans (95,65) At Home Workout: Rotate Through For 15 Minutes: 5-10/arm Upright Row 5/arm High Plank Thoracic Rotations (no reach through) 5 Tempo Push-ups...

Sunday 1/17/2021

Rotate for 15 minmutes: 8/arm DB Curls 12/Side Cossack Squat AMRAP 12: 15 Double KB Sumo DL (70,50) 12/9 Calories on Bike Erg 9 Hand-Stand Push-ups