Monday 1/8
“CONDITIONING”
AMRAP 8 minutes:
8 Bar Facing Burpees
8 Calorie Bike
8 Wall Balls (20/14)
REST 2:00
AMRAP 4 minutes:
Max Squat Cleans (135/95)
REST 2:00
AMRAP 8 minutes:
8 Bar Facing Burpees
8 Calorie Bike
8 Wall Balls (20/14)
REST 2:00
AMRAP 4 minutes:
Max Power Snatches (135/95)
Silver: 14/12 lbs. + 115/75 lbs.
Bronze: 12/10 lbs. + 75/55 lbs.
Tuesday 1/9
“STRENGTH”
Every 2:00 x 5 Sets:
3 Halting Snatch Deadlifts
(2s pause below the knee)
“CONDITIONING”
3 Rounds for Time:
500m Row
15 Pull-ups
15 Box Jump Overs (24/20)
Silver: 20/16″
Bronze: 16/12″ + Ring Rows
“FINISHER”
Tabata Abmat Sit-ups
Wednesday 1/10
“CONDITIONING”
Teams of 2. Trade Every 10 reps.
AMRAP 20 minutes:
100 Double Unders
80 Kettlebell Swings (53/35)
30 Calorie Row
60 Front Squats (95/65)
40 Toes to Bar
30 Calorie Row
Silver: Single Unders + 35/25 lbs. + 75/55 lbs.
Bronze: Single Unders + 35/25 lbs. + 65/45 lbs.
Thursday 1/11
“CONDITIONING”
AMRAP 2 minutes:
500m Bike
Max Clean and Jerks (135/95)
REST 2:00
AMRAP 4 minutes:
1k Bike
Max Clean and Jerks (155/105)
REST 2:00
AMRAP 8 minutes:
2k Bike
Max Clean and Jerks (185/125)
Silver: 115/75 + 135/95 + 155/105 lbs.
Bronze: 65/45 + 95/65 + 115/75 lbs.
Friday 1/12
“STRENGTH”
In 10 minutes, build to a heavy:
10-rep Bench Press
REST 2:00
Every 1:30 x 4 Sets:
8 Reps @ 90% from above
“CONDITIONING”
For Time:
2k Row TT
Silver: 1500m
Bronze: 1500m
Saturday 1/13
“CONDITIONING”
Teams of 2. Run Together. Trade Reps.
For Time:
1-Mile Run
25 Wall Balls (20/14)
25 Burpees
800m Run
50 Wall Balls (20/14)
50 Burpees
400m Run
75 Wall Balls (20/14)
75 Burpees
