1/16/2023-1/22/2023

Monday A. 12 Min EMOM: 1) 12/9 (+15/12) Cal AB 2) 6 Back Rack Step Back Lunges 3) 6 Front Squats 4) Rest *Add weight to last week B. WZA 2023 “Rings N Squats” Variation For Time (15 min Cap) – 21 Pullups (+C2B) – 21 Back Squats (135/95) (+185/135) –...

1/9/2023-1/15/2023

Monday A. 12 Min EMOM: 1) 12/9 (+15/12) Cal AB 2) 8 Back Rack Step Back Lunges 3) 8 Front Squats 4) Rest *Add weight to last week B. 20 Min AMRAP: – 3 DB Cleans (50/35) – 6 2DB FS – 9 Pullups (+C2B) Rest 60s *Add 1 DB Clean every round Tuesday A. 10...

1/2/2023-1/8/2023

Monday A. 10 Min AMRAP: – 10 Power Snatch (75/55) – 30 DUs Rest 3 mins B. 8 Min AMRAP – 8 2DB S2OH (50/35) – 8 T2B Rest 2 Mins C. 6 Min AMRAP: – 6 Power Cleans (135/95) – 6 BF Burpees Tuesday A. 12 Min EMOM: 1) 12/9 (+15/12) Cal AB...

12/26/2022-1/1/2022

Monday A. Find 1RM Strict Press B. 2 Sets: – AMRAP UB “Speed” Push Press @ 70-80% Rest as needed C. 20 min AMRAP: – 30 Alt DB Snatch (50/35) – 60 DUs – 20 Hang DB C&J (50/35)-Switch every 5 – 50 DUs – 10 1DB Devils Press (50/35) – 40 DUs Tuesday A. 3 Sets:...

12/19/2022-12/25/2022

Monday A. 3 Sets: – 8 Back Rack step back lunges (add weight) Directly into: – Speed FS burnout (goal is 8-10 reps) Rest as needed B. 15 Min AMRAP: – 25 HSPU (+Strict) – 50 Alt. DB Snatch (50/35) – Bogle Loop Run – 50 Alt. DB Snatch...

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