Wednesday, January 22, 2025
Strength
Squat
Conditioning
5 Individual rounds for time of:
10 Alternating front rack lunges (95#/65#)
10 Bar facing burpees
*rest 2 minutes between rounds
Tuesday, January 21, 2025
AMRAP in 15 minutes of:
15 Bench press (135#/95#)
30 Sit ups
60 Double unders
Sunday, January 19, 2025
For time.
9 Toes to bar
6 Wall walks
15 Toes to bar
6 Wall walks
21 Toes to bar
6 Wall walks
-THEN-
21-15-9 reps of:
Hang power snatch (95#/65#)
Overhead squat (95#/65#)
Saturday, January 18, 2025
For time:
100 Wall ball (20#/14#)
5 Clean & jerk (155#/105#) penalty every time you break.
Thursday, January 16, 2025
For time:
2 Shuttle runs
10 Pull ups
4 Shuttle runs
10 Pull ups
6 Shuttle runs
10 Chest to bar pull ups
8 Shuttle runs
10 Chest to bar pull ups
10 Shuttle runs
10 Bar muscle ups
Wednesday, January 15, 2025
5 Rounds for time of:
25 Sumo deadlift high pull (75#/55#)
25 Push-ups
250m Row
25 Sit-ups
Tuesday, January 14, 2025
Strength
Squat
Conditioning
For total time.
3 Rounds of:
25 Double unders
7 Push press (95#/65#)
-THEN-
2 Rounds of:
25 Double unders
5 Push press (135#/95#)
-Then-
1 Round of:
25 Double unders
3 Push press (155#/105#)
