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...

12/12/2022-12/18/2022

Monday A. Every 75s For 8 Sets: – 2 Push Press + 2 Push Jerks + 2 Split Jerk B. 20 min AMRAP: – 12/9 Cal Row (+15/12) – 10 T2B – 5 HSPU (+Strict) Rest 60s *Add 1 HSPU Every Round Tuesday A. 3 Sets: – 10 Back Rack step back lunges Directly...

12/5/2022-12/11/2022

Monday A. 4-5 Sets: – Back Squat X 4 (add weight) B. 20 Min AMRAP: – 50 DUs – 5 DL (205/145) (+255/175) – 10 DB Step Ups (50/35) to 24/20” Rest 60s *add 1 DL every round Tuesday A. Every 75s For 8 Sets: – 3 Push Press + 2 Push Jerks + 1...

11/28/2022-12/4/2022

Monday A. Every 75s for 8 sets: – 2 Hang Power Clean + 1 Split Jerk B. For Time (15 cap) – 55/45 Cal Row Then: 1-2-3-4…10 – Deadlifts (185/135) (+225/155) – BF Burpees Then: – 55/45 Cal Row OR C. 15 Min AMRAP w/ partner – 100/80 Cal...

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