Monday 1/9/2023
1) Push Jerks 3-3-2-2 2) 4 Rounds For Time 20 Pull Ups 20 Thrusters 75/55
Saturday 1/7/2023
3 Rounds AMRAP 6. Rest 2. 3 Power Cleans 185/125 7 Hand Release Push Ups 7 Toes to Bar
Friday 1/6/2023
Row 5x 500m. Equal rest
Thursday 1/5/2023
EMOM 30 Min 1. 5-10 Strict Ring Dips Min 2. 5 Strict Press Min 3. 5 Chin Ups *can be weighted
Wednesday 1/4/2023
1) EMOM 12 Hang Power Clean + Hang Clean + 2 Jerks 2) Front Squat 3-3-2-2-2
Tuesday 1/3/2023
EMOM 20 min 1. 8-12 burpees min 2. 5-7 strict pull ups
Monday 1/2/2023
For Time 50-40-30-20-10 Abmat Sit Ups Wall Balls 20/14 Double Unders
Saturday 12/31/2022
7 rounds for time 14 Db gto 50/35 12 box jumps 24/20 10 toes to bar
Friday 12/30/2022
3 Rounds AMRAP 4. Rest 2 8 KBS 53/35 4 Shoulder to Overhead 155/105 5 Chest to Bar Pull Ups
Thursday 12/29/2022
1) Front Rack Lunge 8-8-8-8-8 *4 each leg alternating 2) Back Squat 3-3-3-2-2-2