Warm up For time 75 Wall Balls 400 Meter run 50 Double Arm Rope slams 400 Meter run 25 Sandball Slams 13 Min. EMOM 3 Burpees + 25 Double Unders 500 Meter Row or bike Rx Program Back Squat 10 x @50% 10 x @60% 5 x @75% 5 x @80% 5 x @85% Superset : 12 GHD Sit ups …
Thursday 12/21
Warm up Strict Press 10 x 50% 10 x 60% 5 x 75% 5 x 80% 5 x 85% Superset: sidebends w/ kb x 15 (light) 10 Rounds 7 Hang P. Cleans 65/95# 9 Front Squats 11 Box Jumps 20/24” 800 Meter Run Rx Program: Front Squat 10 x 50% w/ Pause 10 x 60% w/ Pause 5 x 75% …
Wednesday 12/20
Warm up Front Squats 10 x 50% 10 x 60% 5 x 75% 5 x 80% 5 x 85% Superset: Tricep Extensions x 25 (light) 13 Min. AMRAP 40 HSPU 50 Double unders 50 T2B 50 Double unders 60 P. Snatches 55/75# 15 Cal Row/bike Rx Program Strict Press 10 x 50% -1 sec hold @top 10 x 60%- 1 …
Tuesday 12/19
Warm up (5 Min.) Deadlift (20 Min.) 10 x 50% 10 x 60% 5 x 75% 5 x 80% 5 x 85% Superset: Bicep curls x 22 30 Min. EMOM E: 6 Thrusters 65/95# + 3 BFB O: 35 Double unders 400 Meter run Rx Program Bench Press 10 x 50% w/ Pause 10 x 60% w/ Pause Only if …
Monday 12/18
Warm up For time 30 Push ups 50 Sit ups 70 Jumping Lunges 50 Sit ups 30 Push ups Cindy 5 Pull Ups 10 Push Ups 15 Squats As Many Rounds As Possible (AMRAP) in 20 Minutes 21 Cal Row or Bike Rx Program: Deadlift (use 45# plates) 10 x 50% Deficit 10 x 60% Deficit 5 x 75% Deficit …
Friday 12/15
Warm up 20 Min. Find 1 Rep Max Deadlift 13 Min. AMRAP 15 Deadlift @50% 12 Sit ups w/ plate 15/25# 9 KB or DB Snatch20/35# 6 KB or DB Thrusters (3R + 3L) 100 Wall balls w partner (if ball hits ground or break taken; Penalty is 15 Sandball slams) Rx Program Back Squat 10 x 40% 10 x …
Thursday 12/14
Warm up w/ barbell 20 Min. Find 1 Rep Max Front Squat 12 Min. EMOM E: 9 T2B + 5 Push ups O: 15 Air Squats + 5 Sandball Slams 9 Min. AMRAP 35 Double unders 30 Double arm jumping rope slams 25 Burpees 400 Meter run Rx Program: Strict Press 10 x 40% 10 x 50% 5 x 60% …
Wednesday 12/13
Warm up Handstand Drills -10 shoulder touches – Partner HS circle walks – Handstand walks 20 Min. Find Max Power or Split Jerk 11 Min. AMRAP 9 Hand Cleans @50-60% 6 Strict pull ups 3 Front Squats 30 Double unders 800 Meter run Rx Program Front Squats 10 x 40% 10 x 50% 5 x 60% 5 x 65% 5 …
Tuesday 12/11
Warm up Kipping Tech. on rings or bar 20 Min. Find Max Snatch 12 Min. EMOM E: 4 P. Clean + Jerk @70% O: 7 Burpees 5 Min. EMOM 100 Meter run Rx Program Bench Press 10 x 40% 10 x 50% 5 x 60% 5 x 65% 5 x 70% 15 Hollow rock sit ups Bent over rows 5 …
Monday 12/11
Triple under tech Or Double under 20 Min. to Max rep Clean For Time 100 Double unders 1 Mile run 100 double unders Foam Rolling Rx Program: Deadlift 10 x 40% 10 x 50% 5 x 60% 5 x 65% 5 x 70% Bicep Curls x 16 light 15-9-6 KB Snatch (R+L=1) Goblet Squats