Day 3 Wednesday 221214 repeat 210120 A. EMOM 6:00 2 unbroken hang clean & jerks… build bar over 6 sets Rest 2min, then B B. EMOM 6:00 2 db power snatches… build as you go over 6 sets, as long as we have enough dumbbells for you to build appropriately! Rest 5min, then C C. […]
Day 2 Tuesday 221213 A. 1 set every 3:00 x 5 1:00 farmer’s carry 5 burpee box jumps nte 24” @15:00 start B B. 1 set every 3:00 x 5 :30 AMRAP unbroken kbs athletes choice 7 unloaded lunge + lunge + air squat
Day 1 Monday 221212 A. AMRAP 35:00 Aerobic Flow 35 calories 10 alt DB squat clean thrusters 50/35 35 double unders/ 70 singles 10 MU/ 12 C2B/ 15 Pull-ups 35 hrpu 10 alt goblet lunges 50/35
Programming Week of 221212 Day 1 Monday 221212 A AMRAP 35:00 Aerobic Flow 35 calories 10 alt DB squat clean thrusters 50/35 35 double unders/ 70 singles 10 MU/ 12 C2B/ 15 Pull-ups 35 hrpu 10 alt goblet lunges 50/35 Day 2 Tuesday 221213 A 1 set every 3:00 x 5
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Day 5 Friday 221209 A EMOM 30:00 Loaded front carry 1 pass down & back (sandbag/stone/plate) :45 lunge + lunge + burpee 1-3 rope climbs 3 bear complex 75/55 12/10 calories Rest
Day 4 Thursday 221208 A For time 90% effort 500m row/ski 1000m bike Write down your average pace Rest to 6:00 then B B 5 Sets 2:00 row 1:00 rest Row at +:10 pace of A
Day 3 Wednesday 221207 A1. 6 ½ kneeling bottoms up kb press each arm Rest to 1:30 then A2 A2. 5 Zombie squats Rest to 3:00 then back to A1 x 3 Rest an additional 3:00 then B B 20:00 running clock 30 pull-ups 50 alt single arm devil’s press 50/35 150 double unders/
Day 2 Tuesday 221206 REPEAT 220420 A1. 8/6 cal assault bike + 7 T2B Rest to 3:00 then A2 A2. 7 Dual DB Thrusters + 3 Shuttle sprints (Down and back =1) Rest to 3:00 then A3 A3. 8/6 cal ski erg + 7 burpees AFAP Rest to 3:00 then A1 x2 Rest an
