Monday 1/1
“CONDITIONING”
New Year
Teams of 2. Trade Reps as Needed.
AMRAP 24 minutes:
20 Front Squats (95/65)
24 Bar Facing Burpees
20 Power Cleans (95/65)
24 C2B Pull-ups
20 Push Press (95/65)
24 Calorie Row
20 Thrusters (95/65)
24 Calorie Bike
Silver: 75/55 lbs. + Pull-ups
Bronze: 65/45 lbs. + Ring Rows
Tuesday 1/2
“STRENGTH”
EMOM 10 minutes:
O: 5 Bench Press
E: 5 Deadlifts
“CONDITIONING”
For Time:
27-21-15-9
Calorie Row
Box Jump Overs (24/20)
Silver: 20/16″
Bronze: 16/12″
Wednesday 1/3
“CONDITIONING”
Teams of 2. Trade Rounds.
AMRAP 8 minutes:
2 Shuttle Runs (d/b = 1)
4 Burpees
2 Power Cleans (155/105)
REST 2 minutes
AMRAP 8 minutes:
8 Calorie Row
4 Burpees
2 Push Jerks (155/105)
REST 2 minutes:
AMRAP 8 minutes:
10 Abmat Sit-ups
4 Burpees
Silver: 135/95 lbs.
Bronze: 95/65 lbs.
Thursday 1/4
“STRENGTH”
In 10 minutes, build to a heavy:
3RM Front Squat
“CONDITIONING”
3 Rounds for Time:
1k Bike
50 Abmat Sit-ups
50 Walking Lunge StepsFriday 1/5
“CONDITIONING”
EMOM 10 minutes:
O: 30 Double Unders
E: 10 HSPU
REST 5:00
AMRAP 18 minutes:
AMRAP 18 minutes
15 Box Jumps (24/20)
12 Push Press (115/75)
9 Toes to Bar
Silver: Single Unders + Asst. HSPU + 20/16″ + 75/55 lbs.
Bronze: Single Unders + Push-Ups + 16/12″ + 45/35 lbs.
Saturday 1/6
“CONDITIONING”
Teams of 2. Trade Reps.
Teams of 2. Trade Reps.
AMRAP 10 minutes
50 Calorie Row
75 Wall Balls (20/14)
100 Kettlebell Swings (53/35)
REST 5:00
AMRAP 10 minutes
50 Calorie Bike
75 Box Jumps w/ SD (24/20)
100 Push Press (75/55)
