Monday 21.12.20
Track: Sweat
Mind Your Business
AMRAP 20:
8 Dumbbell Snatches (35/25)
8 Toes to Bar
250 Meter Row
Track: Compete/Train
Mind Your Business
AMRAP 20:
8 Alternating Dumbbell Snatches (50/35)
8 Toes to Bar
250 Meter Row
Tuesday 21.12.21
Track: All
Death Race*
5 Rounds For Time:
15/12 Calorie Echo Bike
10 Burpees
*CompTrain Benchmark
Track: All
Back Squat
18 Minute Clock
Set 1: 3 Reps @ 60% 1RM
Set 2: 3 Reps @ 68% 1RM
Set 3: 8 Reps @ 73% 1RM
Set 4: 8 Reps @ 73% 1RM
Set 5: 8+ Reps @ 68% 1RM
Wednesday 21.12.22
Track: Sweat
Pump Fake
10-9-8-7-6-5-4-3-2-1:
Strict Pull-ups
Dumbbell Bench Press (35’s/25’s)
After Each Set:
100 Meter Farmers Carry (35’s/25’s)
Track: Compete/Train
Pump Fake
10-9-8-7-6-5-4-3-2-1:
Strict Pull-ups
Dumbbell Bench Press (50’s/35’s)
After Each Set:
100 Meter Farmers Carry (50’s/35’s)
Thursday 21.12.23
Track: Sweat
Trippy
For Time [38 Minute Time Cap]:
5k Row
300 Double Unders
100 Single Dumbbell Box Step Ups
Box: (24"/20")
Dumbbell: (35/25)
Track: Compete/Train
Trippy
For Time [38 Minute Time Cap]:
5k Row
300 Double Unders
100 Single Dumbbell Box Step Ups
Box: (24"/20")
Dumbbell: (50/35)