Workout of the Day: Friday January 31

Reps

GYMNASTICS

EMOM x 12

1: 15/12 Calories on a Machine*
2: 3-5 Ring Muscle ups
3: Rest

Reps

METCON

5 Rounds for Reps of

1:00 Single Dumbbell Step ups, 50/35 lbs, 20"
1:00 Hang Power Cleans @ 95/65 lbs
1:00 Rest

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ACCESSORY/EXTRA

Gorilla Rows

3 x 12 Alternating Reps, Heavy
Brandon Farmer
Workout of the Day: Thursday January 30

Comment Only

GYMNASTICS

Every 2:00 x 6

1 Wall Walk
3 Wall Facing Handstand Push ups
5 Dual Dumbbell Push Press @ 50/35 lbs x 2

Reps

METCON

23.2A

Complete as many reps as possible in 15 minutes of:

5 Burpee pull-ups
10 Shuttle Runs (1 rep = 25 ft out/25 ft back)

*Add 5 Burpee Pull-ups after each round.

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ACCESSORY / EXTRA

Bent Over Band Lat Pull down

3 x 15 Reps, hold each rep and end range for 3 seconds
Brandon Farmer
Workout of the Day: Wednesday January 29

Reps

METCON

Part 1. AMRAP 12
4-6-8-10-12-ect...
Wall Balls @ 20/14 lbs
Alternating Dumbbell Snatch @ 50/35 lbs

Rest 8:00

Part 2. EMOM 8
4 Clean and Jerks @ 185/125 lbs

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ACCESSORY / EXTRA

3 sets

15 Banded Good Mornings
15/15 Standing Band hip extension
Brandon Farmer
Workout of the Day: Monday January 27

Weight

WEIGHTLIFTING

5 Sets:

5 Reps - Back Squat - Ascending (Begin @ 60%)

Rest 2:00 Between Sets

Time

METCON

6 Rounds for time

10 Thrusters @ 75/55 lbs
10 Box Jump overs, Step Down @24/20"

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ACCESSORY / EXTRA

Prone Hamstring Curl

3 x 15-20
Brandon Farmer
Workout of the Day: Sunday January 25

Weight

ACCESSORY

Barbell Bent Over Rows

3 x 10, Moderate 
Rest 2:00 Between Sets

Time

METCON

5 Rounds
12 Sumo Deadlift High Pull @ 95/65lbs
12/10 Calories on a Machine

- Rest 2 minutes -

5 Rounds
15 Shoulder To Overhead @ 95/65lbs
15/12 Calories on a Machine

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ACCESSORY / EXTRA

Plate Front Raise with Turn

3 x 1:00 Max reps, Rest 1:00
Brandon Farmer
Workout of the Day: Thursday January 23

Weight

WEIGHTLIFTING

Every 2:00 x 5

6 Bench Press @ Bodyweight
1-2 Rope Climbs

Rounds/Reps

METCON

Amrap 15

9 Ring Dips
12 Ball Slams @ 30/20 lbs
15 Box jumps, Step Down @ 24/20"

Comment Only

ACCESSORY / EXTRA

3 Sets of

20 Banded Good Mornings
6/6 Pausing Skater Jumps
Brandon Farmer
Workout of the Day: Wednesday January 22

Reps

METCON

Open workout 13.1

As many reps as possible in 17:00
40 Burpees
30 Snatches, 75/45 lbs
30 Burpees
30 Snatches, 135/85 lbs
20 Burpees
30 Snatch, 165/105 lbs
10 Burpees
Snatch, as many reps as possible, 210/120lbs

Weight

WEIGHTLIFTING

EMOM 6

Front Squat
3 reps @ 60-70%

Comment Only

ACCESSORY / EXTRA

Weighted Candlestick Toes Touches

3 sets of 0:45 on, 0:45 off
Brandon Farmer
Workout of the Day: Tuesday January 21

Time

METCON

Every 2:00 x 8

10 Pull ups
5 Hang Power Cleans + 2 Split Jerk @ 65% Best Clean and Jerk

Rounds/Reps

CORE

Amrap 8

50' Suitcase Carry Right, Heavy
20 Starfish
50' Suitcase Carry Left, Heavy
1:00 Tall Kneeling Front Rack Hold, moderate to heavy

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ACCESSORY / EXTRA

Seated Around the World

5 x 6 
Brandon Farmer
Workout of the Day: Monday January 20

Time

METCON

For time

2 rounds of:
- 20/16 Calorie Row
- 15 Dual Dumbbell Hang Squat Cleans
2 Rounds of: 
- 20/16 Cal Row
- 30 Dual Dumbbell Lunge Steps, Farmer’s Carry
2 Rounds of: 
- 20/16 Cal row
- 40 Alternating Dumbell Snatch

@ 50/35 lbs Dumbbells

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ACCESSORY / EXTRA

Prone Hamstring Curl

3 x 10 
Brandon Farmer
Workout of the Day: Sunday January 19

Rounds/Reps

STRENGTH

12 Minutes to build to MAX Complex

Hang Clean + Squat Clean + Front squat + Split Jerk

Completion

METCON

12 Minute AMRAP

3 Clean & Jerks 135/95#
3 Toes to Bar
3 Box Jumps @ 24/20” (Must Step Down)
6 Clean & Jerks
6 Toes to Bar
6 Box Jumps
9 Clean & Jerks
9 Toes to Bar
9 Box Jumps

… Continue adding 3 reps every round for 12 minutes

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ACCESSORY / EXTRA

Tabata Machine of your choice

8 x 0:20 on 0:10 off
Brandon Farmer
Workout of the Day: Saturday January 18

Rounds/Reps

TEAM WOD

As many rounds and reps as possible in 25 minutes of:

300 Meter row
10 Deadlifts 185/125 lbs
50 double-unders

You go I go, Movement for movement

No Score

ACCESSORY / EXTRA

Seated Plate around the world

3 x 1:00 on, 1:00 off
Brandon Farmer
Workout of the Day: Friday January 17

Time

METCON

40-30-20-10
Medicine Ball Box Step ups, @ 20/14 lbs to 20"
Wall Balls @ 20/14 lbs

Weight

WEIGHTLIFTING

Take 10 minutes to work up to a Heavy for the day of:

3 Hang Power Clean + 1 Front Squat

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ACCESSORY/EXTRA

Bird Dog Band Row

3 x 8/8
Brandon Farmer
Workout of the Day: Thursday January 16

Time

METCON

Every 3:00 x 7

500m Row/Ski /400m Run / 1000m Bike*
3 Power Snatch @ 135/95 lbs

RX+ 155/105

Weight

WEIGHTLIFTING

Turkish Get Up

4x3/3

Rest 1:00 Between sets

Comment Only

ACCESSORY / EXTRA

EMOM 10

Amrap 30 sec, chose a weak movement to work on:
- Handstand Walk
- Toes to Bar
- Double Unders, etc
Brandon Farmer
Workout of the Day: Wednesday January 15

Time

GYMNASTICS

Get to 30 reps in as little sets as possible of
Chest to Bar Pull ups
Or
Bar Muscle ups

Time

METCON

6 x 2 Rounds, Each for time, Rest 1:00 between Sets

Alternate between:
- Couplet 1:
10/8 Calories on a Machine
8-10 Toes to Bar

- Couplet 2:
8-10 Box Jump overs, Step Downs @ 24/20"
16-20 Air Squats

Comment Only

ACCESSORY / EXTRA

3 Sets:

10 Barbell Bicep Curls
15 Banded Tricep Extensions
Rest 1:00 Between Sets.
Brandon Farmer
Workout of the Day: Tuesday January 14

Weight

WEIGHTLIFTING

6 sets of

2 Back Squats, Ascending
3 Counter Movement Jumps

Rest 1:00-1:30 Between Sets

Time

METCON

5 rounds for Time

20 Kettlebell Swings @ 53/35 lbs
50' Mix Grip Walking Lunges @ 53/35 lbs & 50/35 lbs

Comment Only

ACCESSORY / EXTRA

Poliquin Step-ups

3 x 10/10
Brandon Farmer
Workout of the Day: Monday January 13

Weight

WEIGHTLIFTING

Every 2:00 x 5

Push Jerks - 5 Reps, Ascending

Time

METCON

10 Rounds for Time

10 Burpees
5 Clean and Jerks @ 95/65 lbs

RX+ 135/95 lbs

Comment Only

ACCESSORY / EXTRA

Every 2:00 x 6

25' Handstand Walk
2 Wall Walks
Brandon Farmer
Workout of the Day: Sunday January 12

Weight

WEIGHTLIFTING

E2MOM x 6

5 Power Cleans
5 Shoulder to Overhead
50' Overhead Walking Lunges

Time

METCON

3 rounds for time

75 Sit-ups
10 Glute Bridge Floor Press @ 135/95 lbs
5 Wall Walks

RX+ 50' Handstand Walk

Comment Only

ACCESSORY / EXTRA

3 x 10 Toes up  Romanian Deadlifts
Brandon Farmer