22.01.10 – 22.01.14

Monday 22.01.10

Track: Sweat

Marston

AMRAP 20:

1 Deadlift (225/155)
10 Toes to Bar
15 Bar-Facing Burpees

Track: Train

Marston

AMRAP 20:

1 Deadlift (315/225)
10 Toes to Bar
15 Bar-Facing Burpees

Track: Compete

Marston

AMRAP 20:

1 Deadlift (405/285)
10 Toes to Bar
15 Bar-Facing Burpees

Tuesday 22.01.11

Track: Sweat

Bouncer

For Time:

100 Double Unders
2,000 Meter Bike
300-ft. Single Dumbbell Overhead Walking Lunges (35/25)
2,000 Meter Bike
100 Double Unders

Track: Compete/Train

Bouncer

For Time:

100 Double Unders
2,000 Meter Bike
300-ft. Single Dumbbell Overhead Walking Lunges (50/35)
2,000 Meter Bike
100 Double Unders

Wednesday 22.01.12

Track: All

Barbell Front Squat

6 sets of 2:

Barbell Front Squats

Track: Sweat

Three Strikes

AMRAP 12:

3 Dumbbell Front Squats (35/25)’s
3 Strict Pull-ups
3 Box Jump Overs (24"/20")
6 Dumbbell Front Squats (35/25)’s
6 Strict Pull-ups
6 Box Jump Overs (24"/20")
9 Dumbbell Front Squats (35/25)’s
9 Strict Pull-ups
9 Box Jump Overs (24"/20")

[Continue To Add 3 Reps Each Round]

Track: Train

Three Strikes

AMRAP 12:

3 Dumbbell Front Squats (50/35)’s
3 Strict Pull-ups
3 Box Jump Overs (24"/20")
6 Dumbbell Front Squats (50/35)’s
6 Strict Pull-ups
6 Box Jump Overs (24"/20")
9 Dumbbell Front Squats (50/35)’s
9 Strict Pull-ups
9 Box Jump Overs (24"/20")

[Continue To Add 3 Reps Each Round]

Track: Compete

Three Strikes

AMRAP 12:

3 Dumbbell Front Squats (50/35)’s
3 Chest To Bar Pull-ups
3 Box Jump Overs (24"/20")
6 Dumbbell Front Squats (50/35)’s
6 Chest To Bar Pull-ups
6 Box Jump Overs (24"/20")
9 Dumbbell Front Squats (50/35)’s
9 Chest To Bar Pull-ups
9 Box Jump Overs (24"/20")

[Continue To Add 3 Reps Each Round]

Thursday 22.01.13

Track: Sweat

Station Wagon

On the Minute x 30 [5 Rounds]:

Minute 1: Calorie Bike
Minute 2: Russian Kettlebell Swings (53/35)
Minute 3: Shuttle Runs (10 Meters)
Minute 4: AbMat Sit-ups
Minute 5: Calorie Ski or Row
Minute 6: Rest

Track: Compete/Train

Station Wagon

On the Minute x 30 [5 Rounds]:

Minute 1: Calorie Bike
Minute 2: Russian Kettlebell Swings (70/53)
Minute 3: Shuttle Runs (10 Meters)
Minute 4: AbMat Sit-ups
Minute 5: Calorie Ski or Row
Minute 6: Rest

Friday 22.01.14

Track: Sweat

Comptrain Standard

AMRAP 5:

10 Thrusters (65/45)
10 Bar Facing Burpees
10 Power Cleans (65/45)
10 Bar Facing Burpees
10 Hang Power Snatches (65/45)
10 Bar Facing Burpees

Track: Compete/Train

Comptrain Standard

AMRAP 5:

10 Thrusters (95/65)
10 Bar Facing Burpees
10 Power Cleans (95/65)
10 Bar Facing Burpees
10 Hang Power Snatches (95/65)
10 Bar Facing Burpees

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s