December 16 – December 21, 2019

MondayTuesdayWednesdayThursdayFridaySaturday Every 2:00 for 12 Rounds 20 BW Squats 10 Pull Ups 5 Push Ups A) 12:00 Strength 3×2 Cleans @ 90% 3×1 Cleans @ 92.5% 6×20 Abmat Sit Ups – B) 12:00 AMRAP 30 OH Walking Lunges 30 Double Unders 12 days of...

December 9 – December 14, 2019

MondayTuesdayWednesdayThursdayFridaySaturday Endurance Monday A) 12:00 EMOM 1st: 100m Row (no pause) 2nd: 1 Lap 3rd: 20 MB Slams – B) 12:00 EMOM 1st: 150m Row (pause) 2nd: 1 MB Lap 3rd: 25 MB Slams A) 10:00 Cleans 3×3 87.5% 3×1 90% – B) Climb the...

December 2 – December 7, 2019

MondayTuesdayWednesdayThursdayFridaySaturday A) 20:00 Strength 5×2 @ 85-87.5% Cleans 5×10 Dead Bugs 5×16 Kneeling Banded Rows (8R/8L) 5×12 SA DB Chest Press (6R/6L) – B) 5:00 AMRAP 20 Jump Squats :30 Weightless Russian Twists 24:00 AMRAP 10...

November 25 – November 30, 2019

MondayTuesdayWednesdayThursdayFridaySaturday A) 7:00 Handstand Practice Weight shifting and holding After 3 attempts, complete 20 Abmat Sit Ups – B) Every 4:00 x 4 rounds 400m Row 20 OH KB Swings (53/35) 20 Push Ups A) 10:00 Strength Power Cleans 6×3 @...

November 18 – November 23, 2019

MondayTuesdayWednesdayThursdayFridaySaturday   24:00 AMRAP 2 Laps Forwards 20 MB Side-2-Side Slams :30 Handstand Hold 20 1/2 Bicycle Crunches 2 Laps Back Pedal A) 10:00 Strength Power Clean 6×4 @ 77.5% B) 15:00 EMOM 1st: Max Wall Balls 2nd: 14 KB Squat...

November 11 – November 16, 2019

MondayTuesdayWednesdayThursdayFridaySaturday A) 18:00 Strength 5×5 @ 75% Cleans 5×10 Partner Banded Pallof Press 5×6 Heavy SA Row (per arm) – B) 5:00 AMRAP 6 Turkish Get Ups (3L/3R) (35/20) 10 Jump Squats 20 Mountain Climbers 4 Rounds for time...