top of page

December 27-Jan. 3

Monday

A. Power Cleanx2x5@75%

B1. Side Plank bendsx10/sidex3

B2. Strict KTE or T2Bx7x3

B3. L or Tuck Sit cluster 5sec.5sec.5secx3


3-6-9-12-15-18-21

Power Clean 95/65

Box Jump


Tuesday

A1. Back Squatx3x5@85%

B1. Front Rack Box Step up (no higher than 20", use plates if necessary)x5/legx4

B2. Push Up-hardest variation possible (off box or bar, floor, paralette, maltese)x5x4


15 min AMRAP

25 FT OH DB LUNGE

8 HSPU

25 FT OH DB LUNGE

8 Pull ups-CTB if possible


Wednesday

A. 2 position Hang Snatchx2x2@75% x2x3@80%

B. Double under WORK


3 rounds

30 OHS-light!

100 DU


Thursday

A. Deadliftx2x6@85%


25 min AMRAP

Row 250 M

160 FT Farmers Carry

1 Rope Climb-legless if possible

10 AB Cals

5 Strict Pull ups


Friday

A. Front Squatx4x3@80% x3x2@85%

B1. Plank Hold-1 minutex3 perfect position

B2. 20 GHD Sit Upsx3 OR 35 abmat sit ups


9-6-3

Hang Squat Clean-heavy

Burpee over bar (lateral, fast)

Rest 3 minutes

12-9-6

Hang Power Clean

Bar facing burpee

Rest 3 minutes

15-12-9

Hang Clean&Jerk

T2B/HKR


Saturday

Teams of 3

5 rounds each person

30 Wall Ball

20 DB Snatch

10 Push Ups/Ring Dips

*Person 2 is rowing accumulating calories (biking if rowers are full)

*Person 3 is on rest


Sunday

1 minute transitions


Rowers

4 min moderate pace

:40 sec easy

:40 SPRINT

:40 sec easy

3 min moderate pace

:30 sec easy

:30 SPRINT

:30 sec easy

2 min moderate pace

:20 sec easy

:20 SPRINT

:20 sec easy

1 min moderate pace

:10 sec easy

:10 SPRINT

:10 sec easy


Bikes

4 min moderate pace

:40 sec rest

:40 SPRINT

:40 sec air squats

3 min moderate pace

:30 sec rest

:30 SPRINT

:30 sec air squats

2 min moderate pace

:20 sec rest

:20 SPRINT

:20 sec air squats

1 min moderate pace

:10 sec rest

:10 SPRINT

:10 sec air squats


15 min amrap

15 Ball Slams

20 box jump overs

80 FT Double KB Carry



Monday

A. Back squatx4x1@85% x3x2@85% x2x2@90%

B1. DB Split Squatx5/legx5

B2. Strict Tempo Pull upx3x5

B3. Bicep Curlsx10x3


3 rounds

21 Pull ups-CTB if possible

15 thrusters@115/75

9 box jump 30/24



230 views0 comments

Recent Posts

See All

Nov. 6-Nov. 11

Monday A. Back Squatx5x5@65%-pause for 2 seconds in the bottom of the first two reps B. Barbell Good Morningsx12x3 C. Bulgarian Split Squatsx12/legx3 4 sets 20 DB Snatch 20 Box Jump Overs 20 GHD Sit U

Oct 23-Oct 30

Monday A. Back Squatx10x3@65% then x5x1@80% B. 16 Back Rack Lungesx3 15 min amrap 12 GHD sit ups 50 crossovers 12 KBS 7 BarMU Tuesday A. Snatch Deadlift+Snatch Pull+Power Snatch+Snatch-light B. 3 pos

Oct 16-Oct 22

OK! Back on track.... Monday A. Back Squatx3x3@65% B. 5 Max Height Box Jumpx3 Every 10 minx3 sets 500M Row 1000M Bike ERG 500M Ski 400M Run Aim to be on each machine 2 minutes, adjust distance if you

bottom of page