Wednesday 1-31-24
Push Press & Split Jerks
Conditioning:
On the 4:00 x 4
500 Meter Row
12 Burpee Box Jump Overs (24/20)
Wednesday 1-31-24
Push Press & Split Jerks
Conditioning:
On the 4:00 x 4
500 Meter Row
12 Burpee Box Jump Overs (24/20)
Tuesday 1-30-24
Conditioning:
AMRAP 20
40 Ft Handstand Walk
40 DB Overhead Walking Lunges (50s/35s)
10 Shuttle Runs
Accessory Strength:
20/Side Single Arm Banded Lat Pull Downs
20 DB Pull Overs
10/Side KB Windmills
Monday 1-29-24
Front Squats
Conditioning:
15-12-9-6-3
DB Thrusters (50s/35s)
Burpee Pull-Ups
Cap 12:00
Skill Work:
Bar Muscle Ups
Toes to Bar
Saturday 1-27-24
Teams of 2
AMRAP 20
160 Ft. Single Arm Overhead Walk
40 Single Arm Russian Kettlebell Swings
40 Kettlebell Box Step-Ups
KB (53/35)
Box (24/20)
Friday 1-26-24
Conditioning:
16.4
AMRAP 13
55 Deadlifts (225/155)
55 Wallballs (20/14)
55 Calorie Row
55 Handstand Push-ups
Accessory Strength:
3 Sets
:30 Hollow Hang
:30 Tuck Hang
:30 Arch Hang
*Rest :30-:60 after each hang
Wednesday 1-24-24
Front Squats
Conditioning:
5 Rounds
Work :30/Rest :30
Max Toes to Bar
Max Push-ups
Max V-Ups
Max Alternating Pistols
Tuesday 1-23-24
Power Snatches
Conditioning:
AMRAP 7
10 Power Snatches (75/55)
3 Chest to Bar Pull-ups
Monday 1-22-24
Push Press and Spit Jerks
Conditioning:
AMRAP 10
Wallballs (20/14)
10-20-30-40 and so on
Wall Walks
1-2-3-4 and so on
Friday 1-19-24
Teams of 2
AMRAP 18
120 Ft DB Farmers Carry
30 DB Shoulder to Overhead
30 DB Box Step Ups
*Every 3:00, both complete 10 Kickouts
DB (50s/35s)
+ FRIDAY FINISHER😃
Wednesday 1-17-24
Conditioning:
On the 2:00 x 5
30 Speed Steps
10 Right Arm Kettlebell Swings
10 Left Arm Kettlebell Swings
10 KB Goblet Squats
KB( 53/35)
Accessory Strength:
3 Sets
100 Ft KB Crossbody Carry (50 ft/side)
20 Plank Over KB
20 V-ups
Tuesday 1-16-24
Conditioning:
18-15-12-9-6
Row Calories
Double DB Deadlifts (50s/35s)
Alternating Hang DB Snatches (50/35)
Cap 15:00
Accessory Strength:
3 Sets
12 Double DB Bench Press
12 Double DB Bent over Rows
12 Double DB L-Sit Press
Monday 1-15-24
Conditioning:
AMRAP 6
12 WB Thrusters
12 WB Russian Twists
Rest 2:00
AMRAP 6
12 WB Lunges
12 WB Sit-ups
WB (20/14)
Accessory Strength:
3-4 Sets
10 Alternating Archer Rows
:20 Hollow Hold on top of Rings
10 Ring Dips
Wednesday 1-10-24
Teams of 2
AMRAP 20
30 Calorie Row
40 Wallballs (20/14)
50 Box Jumps (24/20)
60 Alternating DB Snatches (50/35)
Take 15:00 to work on mobility or skill.
Tuesday 1-9-24
Conditioning:
3 Rounds
Work :90/Rest :30
- Handstand Walk
- Echo Bike
- Pull-Ups
- Ski Erg
- Toes to Bar
- Rest
Monday 1-8-24
Conditioning:
15-12-9
DB Thrusters
Burpees Over Dumbbells
Into..
9-12-15
DB Front Squats
Burpees
DB(50s/35s)
Accessory Strength:
4-5 Sets
1 Wall Walk + :15 Handstand Hold
15 Banded Kneeling Hip Thrust
15 Banded Glute Bridge Abductions
Saturday 1-6-24
Teams of 2
AMRAP 10
15/10 Calorie Row
5 Hang Power Snatches
5 Overhead Squats
Rest 2:00
AMRAP 10
5 Hang Power Cleans
5 Strict Press
BB (75/55)
Friday 1-5-24
Conditioning:
EMOM x 3
7 Clean and Jerks
Rest 1:00
EMOM x 3
7 Back Squats
Rest 1:00
EMOM x 3
7 Push Jerks
Rest 1:00
EMOM x 3
7 Front Squats
BB (135/95)
Skill Accessory:
Accumulate
30 Toes to Bar
60 Foot Handstand Walk
Wednesday 1-3-24
On the 2:00 x 5
2 Hang Cleans + 1 Clean
Rest 1:00
On the 1:00 x 5
2 Clean Pulls
Conditioning:
AMRAP 15
30 Double Unders
10 Shoulder to Overhead (135/95)
10 Deadlifts (135/95)
Tuesday 1-2-24
Conditioning:
5-10-15-10-5
Shuttle Runs
Burpee Pull Ups
Cap 15:00
Accessory Strength:
3 Sets
15 Double DB Lateral Raises
15 Double DB Seated Press
15 Double DB Floor Press