STRENGTH (15 min)
15 mins to build to…
Heavy 5 rep strict press
*5 reps for all building sets
(Score: Weight)
WORKOUT (18 min)
4 Rounds For Time:
8 deficit handstand push-up (7”/3.5”)
12 toes to bar
16/12 cal row
(Score: Time)
12/20/2022
WORKOUT (15 min)
50 DB front squat (50/35 x1)
40 box jump (24”/20”)
30 DB front squat (50/35 x2)
20 box jump (30”/24”)
10 DB hang squat clean (50/35 x2)
(Score: Time)
12/19/2022
STRENGTH (16 min)
16 min EMOM:
1 pause power snatch
*3 sec pause @ the knee
*aim for about 70% of 1RM across all sets
*deep catch/receiving position
(Score: Weight)
WORKOUT (14 min)
14 min AMRAP:
1 hang power snatch (strength weight)
5 sit-ups
2 hang power snatch
10 sit-ups
…3/15, 4/20, 5/25, etc.
(Score: Rounds/Reps)
12/16/2022
STRENGTH (20 min)
20 minutes to find…
1RM push press
*Re-test in February
(Score: Weight)
WORKOUT (15 min)
4 x 3 min AMRAP:
10 DB burpee box step up (2x 35/20) (24”/20”)
20 single DB shoulder to overhead (1x 35/20)
*1 min rest between each 3 min AMRAP
*pick up where you left off after each rest
*option to split with partner
(Score: Rounds/Reps)
12/15/2022
WORKOUT (20 min)
20 min EMOM:
Min 1: 3 hang squat cleans (185/125)
Min 2: max 50-ft shuttle runs
(Score: Total reps of 50-ft shuttle runs)
12/14/2022
STRENGTH (20 min)
20 minutes to find…
1RM power snatch
*Re-test in February
(Score: Weight)
WORKOUT (8 min)
8 min AMRAP:
8 strict pull ups
16 plate GTOH (45/35)
(Score: Rounds/Reps)
12/13/2022
WORKOUT (22 min)
2 rounds for time:
50 sit-ups
10/8 cal bike
50 walking lunges
10/8 cal bike
50 DB hang power clean (2x 35/20)
10/8 cal bike
(Score: Time)
POST-WORKOUT ACCESSORY (8 min)
Max plank hold for time
*accumulate at least 3 min plank hold total
(Score: Time)
12/12/2022
STRENGTH
20 minutes to find…
1RM front squat
*Re-test in February
(Score: Weight)
WORKOUT
30-20-10
Thrusters (75/55)
90-60-30
Double unders
*10 min cap
(Score: Time)
12/09/2022
WORKOUT
“FIGHT GONE BAD”
3 rounds for reps:
1:00 wall-ball shot (14/20 lb)(9/10 ft)
1:00 push press (55/75 lb)
1:00 box jump (20 in)
1:00 sumo deadlift high pull (55/75 lb)
1:00 row for calories
– Rest 1:00 between rounds.
SCORE: TOTAL REPS
12/08/2022
STRENGTH
Every 2 minutes for 20 mins:
1 Hang squat snatch + 1 Overhead squat
SCORE: LOAD
WORKOUT
TABATA
Overhead squats (55/75)
(8 rounds :20 sec on/:10 sec off)
*bar cannot touch ground…rest w/ bar on back, in hang, front rack, or overhead
SCORE: TOTAL REPS
