Monday 21.12.27

Track: All

Power Snatch Complex

Build to A Heavy Power Snatch Complex

1 High Hang Power Snatch
1 Hang Power Snatch (above the knee)
1 Power Snatch (floor)

Track: Sweat

Red Handed

AMRAP 9:

3 Hang Power Snatches (65/45)
3 Burpee Pull-ups
6 Hang Power Snatches (65/45)
6 Burpee Pull-ups
9 Hang Power Snatches (65/45)
9 Burpee Pull-ups
…
[Add 3 Reps Per Round]

Track: Compete/Train

Red Handed

AMRAP 9:

3 Hang Power Snatches (75/55)
3 Burpee Pull-ups
6 Hang Power Snatches (75/55)
6 Burpee Pull-ups
9 Hang Power Snatches (75/55)
9 Burpee Pull-ups
…
[Add 3 Reps Per Round]

Tuesday 21.12.28

Track: All

Thruster

On the 2:00 for 5 sets…

10-8-6-4-2:
Barbell Thrusters

Track: Sweat

Boom Boom Pow

AMRAP 10:

30 Dumbbell Thrusters (35/25)’s
50/35 Calorie Echo Bike
150 Double Unders

Track: Compete/Train

Boom Boom Pow

For Time:

30 Dumbbell Thrusters (50/35)’s
50/35 Calorie Echo Bike
150 Double Unders

Wednesday 21.12.29

Track: Sweat

Sam’s Jam

[Time Cap: 30 Minutes]

5 Rounds:
30/21 Calorie Row
1 Round of "DT"

Rest 2 Minutes Between Sets

Round 1: (135/95)
Round 2: (115/85)
Round 3: (105/75)
Round 4: (95/65)
Round 5: (75/55)

Track: Compete/Train

Sam’s Jam

[Time Cap: 30 Minutes]

5 Rounds:
30/21 Calorie Row
1 Round of "DT"

Rest 2 Minutes Between Sets

Round 1: (185/135)
Round 2: (165/115)
Round 3: (155/105)
Round 4: (135/95)
Round 5: (115/85)

Thursday 21.12.30

Track: Sweat

Quarter Past

[TEAMS OF 2]

AMRAP 25:
30 AbMat Sit-ups
300ft. Dumbbell Farmers Carry (35’s/25’s)

Switch After Partner Completes:
600 Meter Run

Track: Compete/Train

Quarter Past

[TEAMS OF 2]

AMRAP 25:
30 AbMat Sit-ups
300ft. Dumbbell Farmers Carry (50’s/35’s)

Switch After Partner Completes:
600 Meter Run

*Athletes picks up where their partner stops on Sit Ups/Farmer’s Carry

Friday 21.12.31

Track: Sweat

I’m Feeling 22

AMRAP 22:

22 Box Jump Overs (24"/20")
22 Wall Balls (14/10)
22 Hand Release Push Ups
22 Single Dumbbell Hang Clean & Jerks (35/25)

Track: Train

I’m Feeling 22

AMRAP 22:

22 Box Jump Overs (24"/20")
22 Wall Balls (20/14)
22 Hand Release Push Ups
22 Single Dumbbell Hang Clean & Jerks (50/35)

Track: Compete

I’m Feeling 22

AMRAP 22:

22 Box Jump Overs (24"/20")
22 Wall Balls (20/14)
22 Handstand Push-ups
22 Single Dumbbell Hang Clean & Jerks (50/35)