Monthly Archives: December 2021

12/30/2021

WORKOUT EMOM x 20 MINUTES MIN 1&2 – Max Cal Row MIN 3&4 – Max Cal Bike MIN 5 – Max Ring Rows Goal Row: 35/30 Cals Goal Bike: 25/20 Cals Goal Ring Row: 15-20 POST WORKOUT STRENGTH EMOM x 12 MINUTES* MIN 1 – :45 DB Skull Crushers MIN 2 – :45 DB Floor […]

12/29/2021

STRENGTH 4 SETS 8/8 Slow DB Goblet Bulgarian Split Squats 8/8 SA Tempo Supported DB Row (3011)* -Rest 1:30-2:00 b/t Sets- WORKOUT 5 ROUNDS FOR TIME* 15 Box Jump Overs (24/20) 20 Alt. DB Suitcase Lunges (50/35) *Every 1:30 including 0:00 complete 15 Sit-Ups.

12/28/2021

STRENGTH EMOM x 6 MINUTES* 2 Hang Power Clean + 1 Power Clean -Rest 1:00- EMOM x 6 MINUTES* 3-5 Shoulder To Overhead WORKOUT AMRAP x 15 MINUTES 10 Bar Facing Burpees 8 Deadlifts* 6 Hang Power Cleans 4 Shoulder to Overhead *Increase weight every 3 rounds… Rounds 1, 2, 3 – (95/65) Rounds 4, […]

12/27/2021

STRENGTH 5-5-5-5* Back Squat WORKOUT FOR TIME 800m Run -Rest 2:00- 75 Wall Balls (20/14) -Rest 2:00- 30 Back Squats (135/95)

12/23/2021

STRENGTH 3-4 SETS 10 Wide Grip Bench Press 15-20 Slow Dante Rows -Rest As Needed b/t Sets- WORKOUT AMRAP x 7 MINUTES 24 Crossbody Mountain Climbers 12 Tuck-Ups 12 Push-Ups -Rest 1:00- AMRAP x 5 MINUTES 20 Crossbody Mountain Climbers 10 Tuck-Ups 10 Push-Ups -Rest 1:00- AMRAP x 3 MINUTES 16 Crossbody Mountain Climbers 8 […]

12/22/2021

STRENGTH ON A 12:00 RUNNING CLOCK… Perform 4 Sets of Complex: 1 Power Clean + 1 Hang Squat Clean + 1 Front Squat *Set 1 – Moderate-Light Set 2 – Moderate Set 3&4 – Moderate+ WORKOUT EVERY 6:00 x 4 SETS 20/15 Cal Row 50 Double Unders 7 Hang Squat Cleans (135/95) 50 Double Unders […]

12/21/2021

STRENGTH 7-5-5-3 Push Jerk WORKOUT AMRAP x 14 MINUTES 3 Push Jerks (115/75)* 12 Alt. Back Rack Lunges 18 Up-Downs *Increase by 3 reps every Round

12/20/2021

STRENGTH 7-5-5-3 Sumo Deadlifts After each set complete 10-12 Deadbugs + :20 Kip Swings. WORKOUT 4 ROUNDS FOR TIME 400m Run 20 Toes to Bar 15 Sumo Deadlifts (185/135)