Monday 22.01.17

Track: All

C2 Cindy

AMRAP 20:

5 Pull Ups
10 Push Ups
15 Air Squats

Every 5 Minutes [Starting at 0:00]:
500 Meter Row

Tuesday 22.01.18

Track: All

Push Jerk

5 x 3

Build to a heavy triple

Track: Sweat

Squared Up

4 Rounds For Time:

400 Meter Run
8 Shoulder to Overhead (135/95)
12 Strict Pulls

Track: Train

Squared Up

4 Rounds For Time:

400 Meter Run
8 Shoulder to Overhead (185/135)
8 Bar Muscle-ups

Track: Compete

Squared Up

4 Rounds For Time:

400 Meter Run
8 Shoulder to Overhead (185/135)
8 RIng Muscle-ups

Wednesday 22.01.19

Track: Sweat

Barnhart’s Revenge

[On the 0:00]

For Time:
21 Power Cleans (95/65)
40/30 Calorie Echo Bike
21 Power Cleans (95/65)

[On the 8:00]
For Time:
15 Power Cleans (115/85)
40/30 Calorie Echo Bike
15 Power Cleans (115/85)

[On the 16:00]
For Time:
9 Power Cleans (135/95)
40/30 Calorie Echo Bike
9 Power Cleans (135/95)

Track: Compete/Train

Barnhart’s Revenge

[On the 0:00]

For Time:
21 Power Cleans (115/85)
30/21 Calorie Echo Bike
21 Power Cleans (115/85)

[On the 8:00]
For Time:
15 Power Cleans (155/105)
30/21 Calorie Echo Bike
15 Power Cleans (155/105)

[On the 16:00]
For Time:
9 Power Cleans (185/135)
30/21 Calorie Echo Bike
9 Power Cleans (185/135)

Thursday 22.01.20

Track: Sweat

Move Along

AMRAP 5: Single Dumbbell Box Step-ups

AMRAP 5: Calorie Row
AMRAP 4: Single Dumbbell Devil’s Press
AMRAP 4: Calorie Row
AMRAP 3: Single Dumbbell Reverse Lunges
AMRAP 3: Calorie Row
AMRAP 2: Single Dumbbell Thrusters
AMRAP 2: Calorie Row
AMRAP 1: Single Dumbbell Lateral Burpees
AMRAP 1: Calorie Row

Dumbbell: (35/25)
Box: (24”/20")

Track: Compete/Train

Move Along

AMRAP 5: Single Dumbbell Box Step-ups

AMRAP 5: Calorie Row
AMRAP 4: Single Dumbbell Devil’s Press
AMRAP 4: Calorie Row
AMRAP 3: Single Dumbbell Reverse Lunges
AMRAP 3: Calorie Row
AMRAP 2: Single Dumbbell Thrusters
AMRAP 2: Calorie Row
AMRAP 1: Single Dumbbell Lateral Burpees
AMRAP 1: Calorie Row

Dumbbell: (50/35)
Box: (24”/20")

Friday 22.01.21

Track: Sweat

The Joker

For Time:

1-10 Toes to Bar
10-1 Deadlifts (155/105)

Every Round Adds Up to 11 Reps

Track: Compete/Train

The Joker

For Time:

1-10 Toes to Bar
10-1 Deadlifts (225/155)

Every Round Adds Up to 11 Reps

Track: All

Strenght

Back Squat

5 reps @ 65% 1RM
5 reps @ 73% 1RM
5 reps @ 78% 1RM
5 reps @ 78% 1RM
5 reps @ 78% 1RM
5+ (Max reps @ 78% 1RM)