Sunday, January 2, 2022
Strength
Squat
Conditioning
3 Rounds for time of:
300m Run
20 Dumbbell snatch (50#/35#)
10 Toes to bar
Wednesday, December 29, 2021
Strength
Squat
Conditioning
For time:
2 Shoulder to overhead (165#/115#)
2 Box jump overs (24″/20″)
4 Shoulder to overhead (165#/115#)
4 Box jump overs (24″/20″)
6 Shoulder to overhead (165#/115#)
6 Box jump overs (24″/20″)
8 Shoulder to overhead (165#/115#)
8 Box jump overs (24″/20″)
10 Shoulder to overhead (165#/115#)
10 Box jump overs (24″/20″)
*every 2 minutes, 15/10 calorie assault bike
Tuesday, December 28, 2021
3 Rounds –
AMRAP in 4 minutes of:
12 Hang power cleans (135#/95#)
6 Reverse front rack lunges (135#/95#)
3 Wall walks
Rest 2 minutes between rounds.
Sunday, December 26, 2021
Strength
Squat
Conditioning
5 Rounds for time of:
10 Wall ball (20#/14#)
5 Deadlifts (275#/185#)
