Tuesday 2-1-22

 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

 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

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

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

 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

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

 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

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

 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

 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

 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

 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

 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

 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

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

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

 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

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

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