Tuesday, January 17, 2023

Wednesday 1-18-23

 Wednesday 1-18-23

On the 2:00x 6

Deadlifts


Conditioning:

EMOM x 3

8 Power Snatches 

Rest 2:00

EMOM x 3

8 Front Squats

Rest 2:00

EMOM x 3

8 Clean and Jerks

Monday, January 16, 2023

Tuesday 1-17-23

 Tuesday 1-17-23

Conditioning:

15-12-9

Calorie Row

Burpees

Into…

9-12-15

Pull-Ups

KB Goblet Squats (53/35)


Core Blast!

3 Sets

20 KB Russian Twists(53/35)

20 Plank with Walk Over KB

Sunday, January 15, 2023

Monday 1-16-23

 Monday 1-16-23


Event 3: “How do you take your shoulders, SMOKED or FRIED?”


RX Men and Women

Dumbbell (50/35)​

Deficit HSPU (3”/2”)

 

INTERVALS

Work 1:30 & Rest :30

Round 1:

40 Double Unders

8 Right Arm Dumbbell Overhead Squats

8 Left Arm Dumbbell Overhead Squats

Remaining Time: Max Deficit Handstand Push-Ups


Round 2:

40 Double Unders

8 Right Arm Dumbbell Thrusters

8 Left Arm Dumbbell Thrusters

Remaining Time: Max Deficit Handstand Push-Ups


Round 3:

40 Double Unders

8 Right Arm Dumbbell Snatches

8 Left Arm Dumbbell Snatches

Remaining Time: Max Deficit Handstand Push-Ups


Score is total Deficit Handstand Push-ups. 


You can choose the Intermediate or Scaled version as well.


Accessory Work:

2 Sets

10 PVC Overhead Squats

10 PVC Snatch Balance

9 Banded PVC Snatch Pulls

Tuesday, January 10, 2023

Wednesday 1-11-23

 Wednesday 1-11-23

Conditioning:

1,000 Meter Row

800 Meter Row 

600 Meter Row

400 Meter Row 

200 Meter Row 


*Rest 1:00 between each round.

Cap 20:00


Accessory Work:

3 Sets

20 Paloff Press (10 each side)

100 Hollow Hold Flutter Kicks

Monday, January 9, 2023

Tuesday 1-10-23

 Tuesday 1-10-23

Conditioning:

EMOM x 6

8 Power Cleans 

Rest 2:00

EMOM x 6

10 Toes to Bar

Rest 2:00

EMOM x 6

8 Overhead Squats 

Rest 2:00

EMOM x 6

10 Chest to Bar Pull-ups

Sunday, January 8, 2023

Monday 1-9-23

 Monday 1-9-23

On the 2:00 x 6

Deadlifts


Conditioning:

10-9-8-7-6-5-4-3-2-1

Push Press

Front Squat


(135/95)


Cap 15:00

Friday, January 6, 2023

Saturday 1-7-23

 Saturday 1-7-23

AMRAP 24

Teams of 2

8 WB Shuttle Runs

40 Wallballs

8 WB Shuttle Runs

4 WB Bear Crawls

8 WB Shuttle Runs

40 WB Sit-ups


Wallball (20/14)