Saturday 12-20-25

 Saturday 12-20-25

Teams of 2

AMRAP 25

30 Calorie Row

200 Ft Double KB Front Rack Carry

30 Push-ups

200 Ft Double KB Farmers Carry

30 Kickouts

Friday 12-19-25

 Friday 12-19-25

Accessory Strength:

Lats and Core

Conditioning:

EMOM x 6 (Alternating Movements)

7 Clean and Jerks (95/65)

7 Chest to Bar Pull-ups

Rest 2:00 

EMOM x 6 (Alternating Movements)

5 Clean and Jerks (115/85)

5 Burpee Pull-ups

Rest 2:00 

EMOM x 6 (Alternating Movements)

3 Clean and Jerks (155/105)

3 Bar Muscle-ups

Wednesday 12-17-25

 Wednesday 12-17-25

Skill Session: Handstand Hold

Oly Technique: Snatch

Conditioning:

AMRAP 6

3-6-9-12…

Hang Power Snatches (95/65)

Burpees

Tuesday 12-16-25

 Tuesday 12-16-25

Skill Session: Double Unders

Conditioning:

AMRAP 20

50 Double Unders

40 Wallballs (20/14)

30 Sit-ups

20 Alternating Pistols

10 Push-ups

Monday 12-15-25

 Monday 12-15-25

Strength:

Deadlifts

Conditioning:

On the 5:00 x 4

21 Calorie Row

15 Toes to Bar

9 Deadlifts (235/165)

Saturday 12-13-25

 Saturday 12-13-25

Teams of 2

AMRAP 14

1 Rope Climb

5 Parallette Shoot Throughs

7 Toes to Bar

Rest 2:00

Take 6:00 to a heavy complex.

Complex:

2 Power Cleans

1 Shoulder to Overhead

Friday 12-12-25

 Friday 12-12-25

Teams of 2

AMRAP 16

32 Double Unders

32 Single Arm DB Thrusters (50/35)

32 Double Unders

32 DB Deadlifts (50s/35s)

32 Double Unders

32 DB Shoulder to Overhead (50s/35s)

Rest 2:00

AMRAP 6

16 DB Box Step Overs (50s/35s)(24/20)

16 V-ups