WOD

Amrap 25 minutes of:
30/20 Calories, Air Bike
15 Russian KB Swings, 53/35
10 Box Jumps, 24"/20"
 

*Want a 30-day FREE trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, At-Home workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

If you need equipment, we highly recommend Rogue Fitness.
To view or shop click here

REST DAY!

Get out of the gym.

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, At-Home workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

Clean & Jerk
3-3-3-3-3

*Compare to 01.16.2021

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, At-Home workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

5 Intervals, each for time of:
2 Rope Climbs, 15 ft.
12m DB Lunge
12/8 Calories, Air Bike

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells
1:1 to 1:2 Work-Rest ratio

Or, as a 2-person team...
5 Rounds for time of:
Partner "A"
2 Rope Climbs, 15 ft.
12m DB Lunge
12/8 Calories, Air Bike
Partner "B"
2 Rope Climbs, 15 ft.
12m DB Lunge
12/8 Calories, Air Bike

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled...

REST DAY!

Get out of the gym.

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, At-Home workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!