Monday 21.11.29
Track: All
Power Snatch
Heavy Single
Build to a heavy power snatch
Track: Sweat
Scarface
For Time
2 Rounds:
8 Power Snatches (115/85)
8 Bar-Facing Burpees
2 Rounds of:
8 Power Snatches (95/65)
8 Bar-Facing Burpees
2 Rounds:
8 Power Snatches (75/55)
8 Bar-Facing Burpees
Track: Compete/Train
Scarface
For Time
2 Rounds:
8 Power Snatches (155/105)
8 Bar-Facing Burpees
2 Rounds:
8 Power Snatches (135/95)
8 Bar-Facing Burpees
2 Rounds:
8 Power Snatches (115/85)
8 Bar-Facing Burpees
Tuesday 21.11.30
Track: All
Front Squat
1 Rep Max
Establish a 1-Rep-Max Front Squat
Track: All
2K Erg Time Trial
For Time:
2,000 Meter Row
Wednesday 21.12.01
Track: Sweat
Change of Plans
AMRAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Burpee Pull Ups
9 Double Dumbbell Hang Power Cleans
Rest 5 Minutes
AMARAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Chest to Bar Pull Ups
9 Double Dumbbell Front Squats
Rest 5 Minutes
AMARAP 5 :
50ft. Double Dumbbell Front Rack Walking Lunges
12 Pull Ups
9 Double Dumbbell Push Jerks
Dumbbells: (35’s/25’s)
Track: Train
Change of Plans
AMRAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Strict Burpee Pull Ups
9 Double Dumbbell Hang Power Cleans
Rest 5 Minutes
AMARAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Strict Chest to Bar Pull Ups
9 Double Dumbbell Front Squats
Rest 5 Minutes
AMARAP 5 :
50ft. Double Dumbbell Front Rack Walking Lunges
12 Strict Pull Ups
9 Double Dumbbell Push Jerks
Dumbbells: (50’s/35’s)
Track: Compete
Change of Plans
AMRAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Bar Muscle Ups
9 Double Dumbbell Hang Power Cleans
Rest 5 Minutes
AMARAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Chest to Bar Pull Ups
9 Double Dumbbell Front Squats
Rest 5 Minutes
AMARAP 5 :
50ft. Double Dumbbell Front Rack Walking Lunges
12 Pull Ups
9 Double Dumbbell Push Jerks
Dumbbells: (50’s/35’s)
Thursday 21.12.02
Track: All
Hands Team
Team of 2:
AMRAP 20:
200 Meter Run
40 Double Unders
2 Rope Climbs
Alternate Stations With Partner
*Score = Total Rounds + Reps
Workout Flow:
P1 200 Meter Run
P2 40 Double Unders
P1 2 Rope Climbs
[1 Round]
P2 200 Meter Run
P1 40 Double Unders
P2 2 Rope Climbs
[2 Rounds]
P1 200 Meter Run
…
Friday 21.12.03
Track: Sweat
Dead Inside
For Time:
55 Deadlifts (155/105)
55 Toes to Bar
55 Box Jump Overs (24"/20")
55 Double Dumbbell Push Press (35’s/25’s)
Track: Train
Dead Inside
For Time:
55 Deadlifts (225/155)
55 Toes to Bar
55 Box Jump Overs (24"/20")
55 Double Dumbbell Push Press (50’s/35’s)
Track: Compete
Dead Inside
For Time:
55 Deadlifts (225/155)
55 Toes to Bar
55 Box Jump Overs (24"/20")
55 Kipping Handstand Push-ups