Tuesday 31 December 2019

Tuesday

Deadlift x 2 reps x 3 sets
Push Jerk x 2 reps x 3 sets

Teams of 2
5 min AMRAP
5 TTB
5 Deadlift (225#/155#)
Rest 1 min
5 min AMRAP
10 KBS (32kg/24kg)
5 Push Up
Rest 1 min
5 min AMRAP
5 cal Row
15 DU

Monday 30 December 2019

Monday

Front Squat x 2 reps x 3 sets
Snatch Balance x 1 rep x 3 sets

10 min EMOM 
2 Wall Walk
3 Thruster (155#/105#)

Saturday 28 December 2019

Saturday

Teams of 2
3 sets
7 min AMRAP
7 Bar-Over Burpees
7 Thrusters (95#/65#)
Rest 1 min

Friday 27 December 2019

Friday

OHS x 2 reps x 3 sets
Back Squat x 2 reps x 3 sets

12, 10, 8, 6, 4, 2 HSPU
AES 15 WallBalls (10kg/6kg)
(13 min)

Tuesday 24 December 2019

Tuesday

Sumo Deadlift x 2 reps x 3 sets
Push Press x 2 reps x 3 sets

Teams of 2
4 Rounds
400m
20 KBS (36kg/28kg)
40 DU

Monday 23 December 2019

Monday

Clean & Jerk x 1 rep x 3 sets
Back Squat x 2 x 3

“Cindy”
20 min AMRAP
5 Push Up
10 Pull Up
15 Air Squat

Saturday 21 December 2019

Saturday

Teams of 2
800m
100 Weighted Sit Up
100 Box Jump
100 KTE
100 Push Up
800m

Friday 20 December 2019

Friday

Front Squat x 2 reps x 3 sets
Snatch x 1 x 3 

3 Rounds (8 min)
20/14 cal Bike
10 Front Squat (135#/95#)

Wednesday 18 December 2019

Wednesday

Power Clean 70% x 3 reps x 4 sets
Back Squat x 2 reps x 3 sets

10 min AMRAP
2 MU
4 HSPU
8 KBS (32kg/24kg)

Tuesday 17 December 2019

Tuesday

Deadlift x 2 reps x 3 sets
Shoulder Press x 2 reps x 3 sets

5, 10, 15, 20, 25, 30 WallBalls (10kg/6kg)
AES 30 DU

Monday 16 December 2019

Monday

Snatch Balance x 1 rep x 3 sets
Front Squat x 2 reps x 3 sets 

5 rounds
1 min = 10 Bar-Facing Burpees
1 min = AMRAP Power Snatch (155#/105#)

Saturday 14 December 2019

Saturday

Teams of 2
*Deadlift Hold (225#/115#)
150 Box Jump
75 HSPU
225 WallBalls

Friday 13 December 2019

Friday

OHS x 1 x 3
Back Squat x 1 x 3

5 Rounds
1 min = 4 MU
1 min = AMRAP DU

Wednesday 11 December 2019

Wednesday

Snatch + Hang Snatch 80% x 1 x 4
Front Squat x 1 x 3 

“Isabel” (12 min)
30 Snatch (135#/95#)

Tuesday 10 December 2019

Tuesday

Sumo Deadlift x 1 x 3
Shoulder Press x 1 x 3

 4 Rounds
15 KBS (32kg/24kg)
12 TTB 

Monday 9 December 2019

Monday

Back Squat x 1 x 3
Clean & Jerk x 1 x 3

10 min OTM
8 Burpees
AMRAP Hang Clean (135#/95#)

Saturday 7 December 2019

Friday 6 December 2019

Friday

Snatch x 1 x 3
Front Squat x 3 x 3

9, 15, 21
Row (Calories)
Power Snatch (115#/75#)

Wednesday 4 December 2019

Wednesday

Deadlift x 3 x 3
Push Jerk x 3 x 3

4 Sets
3 min AMRAP
7 Push Up
7 KBS (32kg/24kg)
7 Sit Up
Rest 1 min

Tuesday 3 December 2019

Tuesday

Deadlift x 3 x 3
Push Jerk x 3 x 3

4 Sets
3 min AMRAP
7 Push Up
7 KBS (32kg/24kg)
7 Sit Up
Rest 1 min

Monday 2 December 2019

Monday

Front Squat x 3 x 3
Snatch Balance x 1 x 3

5 Rounds
50 DU
15 Push Press (75#/55#)
10 TTB