Tuesday 2-1-22
Teams of 2
AMRAP 24
40 Calorie Row
40 Single Arm DB Overhead Lunges (50/35)
40 Foot Handstand Walk
40 Lateral Jumps Over the Parallette
Core Blast:
3 Sets
30 Kettlebell Slashers (15 each side)
15 Hollow Rocks
15 Arch Pulses
Tuesday 2-1-22
Teams of 2
AMRAP 24
40 Calorie Row
40 Single Arm DB Overhead Lunges (50/35)
40 Foot Handstand Walk
40 Lateral Jumps Over the Parallette
Core Blast:
3 Sets
30 Kettlebell Slashers (15 each side)
15 Hollow Rocks
15 Arch Pulses
Monday 1-31-22
On the 1:30 x 6
Sets 1-2: 3 Position 1 Snatches
Sets 3-4: 2 Position 2 Snatches
Sets 5-6: 2 Snatches
Conditioning:
2 Rounds
50 Double Unders
20 Overhead Squats (115/85)
40 Double Unders
20 Chest to Bar Pull-ups
30 Double Unders
20 Power Snatches (115/85)
Time Cap 15:00
Saturday 1-29-22
Teams of 2
3 Rounds
4:00 Max Calorie Row
3:00 Max Rope Climbs
2:00 Max Shuttle Runs
1:00 Max Alternating Pistols
Wednesday 1-26-22
4 Rounds For Time
20 MedBall Toe Taps
15 MedBall Sit-ups
10 MedBall Thrusters
MedBall (20/14)
Time Cap 8:00
Take 20:00 to find a One Rep Max Clean and Jerk.
Tuesday 1-25-22
EMOM x 5
5-7 Strict Pull-ups
Rest 2:00
EMOM x 5
:30 Hollow Hold
Conditioning:
AMRAP 12
21 Calorie Row
15 Lateral Jumps Over the Erg
9 Push-ups
Monday 1-24-22
Conditioning:
AMRAP 6
40 Double Unders
20 Kettlebell Swings (53/35)
10 Burpees
Take 20:00 to find One Rep Max Deadlift
Saturday 1-22-22
Teams of 2
AMRAP 24
40 Overhead Single Arm Lunges
40 Alternating Dumbbell Snatches
40 Dumbbell Box Step-Ups
40 AbMat Sit-Ups
*Every 3:00, complete 5 burpees.
DB (50/35)
Box (24/20)
Friday 1-21-22
3 Rounds
Work 1:15/Rest :45
Sled Push
Bar Muscle Up/Progressions
Handstand Walk/Progressions
Overhead Squat :15 Hold x 3
Assault Bike Calories
Rest
Wednesday 1-19-22
Conditioning:
AMRAP 20
Buy In: 1,000 Meter Row
10 Handstand Push-Ups
10 Box Jumps (24/20)
10 Kettlebell Russian Twists (53/35)
10 Goblet Reverse Lunges (53/35)
Core Blast:
5 Sets Not for Time
:30 Hollow Hold
:30 Arch Hold
Tuesday 1-18-22
On the 2:00 x 6
Deadlifts
Conditioning:
AMRAP 15
5 Chest to Bar Pull-Ups
7 Push-Ups
9 Air Squats
Monday 1-17-22
On the 1:30 x 6
Press, Push Press, Push Jerk
Conditioning:
EMOM x 8 (Alternating Movements)
3 Wall Walks
40 Double Unders
Rest 3:00
EMOM x 8
20 Bulgarian Split Squats (35s/20s)
:45 Plank Hold
Saturday 1-15-22
Teams of 2
AMRAP 24
80 Double Unders
60 Mountain Climbers
40 Alternating Pistols
20 Chest to Bar Pull-Ups
Friday 1-14-22
On the 2:00 x 6
Deadlifts
Conditioning:
AMRAP 16
6 Split Jerks (135/95)
8 Front Squats (135/95)
10 Toes to Bar
Wednesday 1-12-22
Conditioning:
AMRAP 5
21 Calorie Row
9 Clean and Jerks (75/55)
3 Burpees Over the Bar
Rest 2:00
AMRAP 5
15 Calorie Row
7 Clean and Jerks (95/65)
3 Bar Over Burpees
Rest 2:00
AMRAP 5
9 Calorie Row
5 Clean and Jerks (115/85)
3 Burpees Over the Bar
Tuesday 1-11-22
Take 15:00 to work on Handstand Walks or progressions.
Conditioning:
AMRAP 20
20 Single Arm Kettlebell Overhead Squats (35/26) (10/side)
15 AbMat Sit -Ups
10 Push-Ups
5 x 80 Foot Shuttle Runs
Monday 1-10-22
Conditioning:
AnchorTown Throwdown
Event 3: Grip and Bear It
Buy In: 150 Double Unders
18-12-6
Dumbbell Box Step-Overs
Devils Press
Dumbbells Hang Cleans
Time Cap 15:00
DB (50s/35s)
Box (24/20)
Accessory Work:
3 Sets
20 Paloff Press with 5 Second Hold
20 Lat Pull-Downs
100 Hollow Hold Flutter Kicks
Wednesday 1-5-22
Conditioning:
AMRAP 10
25 Double Unders
20 Kettlebell Swings (53/35)
15 Box Jumps (24/20)
10 Push-Ups
Rest 3:00
AMRAP 10
25 Double Unders
20 Box Step-Ups (24/20)
15 Air Squats
10 Kick-Outs
Tuesday 1-4-22
On the 1:30 x 9
Sets 1-3: 3 Position 1 Power Snatches
Sets 4-6: 2 Position 2 Power Snatches
Sets 7-9: 1 Power Snatch
Conditioning:
AMRAP 12
8 Power Snatches (95/65)
8 Overhead Squats (95/65)
8 Front Rack Lunges (95/65)
Monday 1-3-22
Conditioning:
On the 3:00 x 6
15 Calorie Row
12 Reverse Lunges
9 Burpees
6 Toes to Bar
Core Blast:
3 Sets
20 Toe Reaches
20 Leg Raises
20 Plank Up/Downs