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

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

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

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

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

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

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)

Friday 1-6-23

 Friday 1-6-23

Conditioning:

EMOM x 6 (Alternating Movements)

2 Rope Climbs/10 Strict Pull-ups 

16 KB Goblet Lunges (53/35)

Rest 2:00

EMOM x 6 (Alternating Movements)

26 Kettlebell Swings (53/35)

16 Kick-Outs

Rest 2:00

EMOM x 6 (Alternating Movements)

16 KB Russian Twist (53/35)

:40 Handstand Hold

Wednesday 1-4-23

Wednesday 1-4-23

Conditioning:

5 Rounds

Work 2:00/Rest 2:00

Round 1: 18/15 Calorie Row + Max Toes to Bar

Round 2: 18/15 Calorie Row + Max Single Unders

Round 3: 18/15 Calorie Row + Max Alternating DB Hang Clean and Jerks (50/35)

Round 4: 18/15 Calorie Row + Max Burpees

Round 5: 18/15 Calorie Row + Max Single Arm DB Overhead Squats (50/35)

Score is total reps.

Accessory Work:

3 Sets

20 Banded Face Pulls

10 Hollow/Arch Rolls

Tuesday 1-3-22

 Tuesday 1-3-23

Conditioning:

12-9-6

Chest to Bar Pull-ups 

Front Squats (155/105)

Rest 1:00

6-9-12

Handstand Push-ups 

Sandbag Cleans (60/40)

Time Cap: 15:00

Core Blast:

30-20-10

Criss-Cross V-Ups

Wall Mountain Climbers

Monday 1-2-23

 Monday 1-2-23

On the 2:00 x 8

1 Complex:

1 Hang Clean + 1 Clean + 1 Split Jerk

Conditioning:

AMRAP 9

30 Double Unders 

3 Clean and Jerks (135/95)

30 Double Unders

6 Clean and Jerks (135/95)

30 Double Unders 

9 Clean and Jerks (135/95)

*Each round increase Clean and Jerks by 3 reps, and so on until time expires.