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