Wednesday, January 19, 2022
7 Rounds for time of:
10 Calorie assault bike sprint
5 Power cleans (185#/130#)
Rest 2 minutes
Tuesday, January 18, 2022
Skill / Strength
Turkish sit-ups
Conditioning
AMRAP in 15 minutes of:
15 Wall ball (20#/14#)
1 Rope climb
Sunday, January 16, 2022
As many rounds as possible in 18 minutes of:
75 Sit ups
-THEN-
3 Box jump-overs (24″/20″)
3 Deadlift (225#/155#)
6 Box jump-overs
6 Deadlift
9 Box jump-overs
9 Deadlift
Etc.
Saturday, January 15, 2022
With a 2-minute clock:
10 Thrusters (95#/65#)
10 Burpees
Max Thrusters (95#/65#)
Rest 3 minutes.
With a 2-minute clock:
10 Burpees
20 Pull ups
Max Burpees
Rest 3 minutes.
With a 2-minute clock:
20 Pull ups
10 Thrusters (95#/65#)
Max Pull ups
Thursday, January 13, 2022
2 Rounds for time of:
30 Calorie bike
15 Shoulder press (115#/80#)
30 Calorie bike
15 Handstand push ups
30 Calorie bike
15 Bench press (155#/105#)
Wednesday, January 12, 2022
AMRAP in 15 minutes of:
10 Push ups
2,4,6,8,10… KB Taters (55#/35#)
30 Double unders
Tuesday, January 11, 2022
Strength
Front squat
Conditioning
For time:
20 Back squats (225#/155#)
40 Toes to bar
60/40 Calorie row
