Monthly Archives: January 2020

Teams of 2 75/55 Cal Bike 75 Air Squats 75 Box Jump Overs 30/24 75 Air Squats 75/55 Cal Bike Cap: 20

Strength 15 minutes to find 3RM Bench Press Conditioning 10 min AMRAP 15 Hang Power Cleans 115/75 15 Hand Release Push ups

Winter Meunsterland 21 – 15 – 9 Wall Ball @ 20/14 Pull-up Thruster @ 95/65 Box Jump @ 24/20 Kettlebell Swing @ 53/35 Cap: 20

Strength E2MOM x 5 sets 6 Deadlifts @60% of heavy no hook, no mix grip Conditioning 8 min AMRAP 20 Double Unders 2 Toes to bar 20-4,20-6,20-8…

Strength 15 min to find 10RM Back Squat Conditioning 1,000m Row 60 Sit ups 30 Burpees 20 Cal Bike Cap: 13

Teams of 2 800m run together 60 DB Overhead Walking lunge steps 50/35 30 Burpees (each person and can work @same time) 60 DB OHWL steps 800m run together Cap: 25

Strength 1 Back Squat EMOM x 10 Use 75-80% of heavy 3 from last Monday- same weight across Conditioning 1,000m row 150 Air Squats Cap: 12

Marston 20 min AMRAP 1 Deadlift 405/285 10 Toes to bar 15 Bar facing burpee  

Strength 10 min EMOM 1 push press, building in weight Conditioning 10 rounds for time 2 Bar Muscle up 6 Shoulder to overhead 155/105 Cap: 12 mins

Strength: 15 min to find Heavy Front Squat with 3 sec pause Conditioning 9 min AMRAP 1 Squat Clean 135/95 30 double Unders 2-30, 3-30…

Individually 50/40 Cal Bike 40 Db thrusters on the R arm 35/20 30 Chest to bar pull ups 40 DB thrusters on the L arm 35/20 50/40 Cal Row Cap: 22  

Strength: 2 deadlifts EMOM x 10 sets @75-80% of last Mondays 3 *no hook no mix Conditioning: 30-20-10 Deadlifts 155/105 15-10-5 Strict HSPU Cap: 10