Wednesday 12-21-22
15 db burpee box overs 50/35 24/20
15 deadlifts 185/125
15 overhead squats 115/75
15 ring muscle ups
-2 db for the burpees
Tuesday 12-20-22
** this week only…..no 5:15 am class. We will have 6:30pm classes
12 min AMRAP
50ft handstand walk
20 toes-to-bar
10 push-jerks 155/105
Monday 12-19-22
For time:
150-ft DB walking lunges (35/50 lb)
50 alternating DB hang snatches
150-ft DB walking lunges
50 single-arm DB hang power cleans
150-ft DB walking lunges
50 lateral hops over DB
150-ft DB walking lunges
50 single-arm DB deadlift
– Use a single DB for all weighted movements.
Sunday 12-18-22
15 min AMRAP
12 ring muscleups
9 Turkish getups 53/35
Saturday 12-17-22
20 min AMRAP with a partner
partner 1 300/250 m row
partner 2 12 hang power snatches 115/75
partners switch after the row and the snatches are completed
partners perform 5 synchronized bar facing burpees before rotating
Friday 12-16-22
** next week Dec 19-23rd, we will have holiday hours. We will have classes at 6:00AM, 9:00AM and 5:30PM.
back squats
5-5-5-5-5
Thursday 12-15-22
21-18-15-12-9
V-ups
pullups
shuttle runs
- 1 shuttle runs = 25 feet
Wednesday 12-14-22
AMRAP 10:
12 DB box step-ups (25/35 lb) (20 in)
12 DB deadlifts
100-ft DB farmers carry
Tuesday 12-13-22
12 squat cleans
1 legless rope climb
10 squat cleans
1 legless rope climbs
8 squat cleans
1 legless rope climbs
6 squat cleans
1 legless rope climbs
4 squat cleans
increase loading across each set of squat cleans
Monday 11-12-22
8 min AMRAP
500/400m bike or row
8 push presses 155/105