Sunday 12/11/22
Workout AMRAP 16 MINUTES: 21-15-9Box JumpsKB SwingsToes to Bar
Saturday 12/10/22
Workout 30 Rounds For Time:5 Wall Ball Shots3 Handstand Push-Ups1 Power Clean Partner Option*60 Rounds for Time:P1 starts a full round while P2 rests. Once P1 completes a full round, P2 can start their round.
Friday 12/9/22
Workout 2 SETS500/400m Row400m Run20 Burpees Over Rower Post-Workout Strength Bench Press
Thursday 12/8/22
Strength 1 Hang Squat Snatch + 1 Snatch Workout FOR TIME:2-4-6-4-2Hang Squat Snatch25-50-75-50-25Double Unders
Wednesday 12/7/22
Workout AMRAP 14 Minutes:7 Chest to Bar Pull-Ups14 Alt. DB Goblet Box Step-Ups21 Sit-Ups
Tuesday 12/6/22
Strength Deadlift Workout 6 SETS: 7 Deadlifts15/12 Cal Bike
WEEKLY BREAKDOWN 12/5/22
Our programming goal for the month of December is to cover as many areas of fitness as possible. We’re focusing on an even mix of Deadlift, Squat, and press as well as olympic lifting. Metcons will vary from short sprints with rest, to long endurance sessions that will test your Grit. Here’s what to expect […]
Monday 12/5/22
Strength Back Squat Workout EMOM 20 Minutes: MIN 1 + 2 – AMRAP of 8 burpees + 12 Toes to BarMIN 3 – Max Wall BallsMIN 4 – Rest
Sunday 12/4/22
Workout AMRAP x 5 MINUTES 8 Box Jumps (20) 6 Alt. Overhead Lunges (95/65)|(65/45) 4 Chest to Bars -Rest 1:00- AMRAP x 7 MINUTES 10 Box Jumps (24/20) 8 Alt. Front Rack Lunges 6 Chest to Bars -Rest 1:00- AMRAP x 9 MINUTES 12 Box Jumps (30/24) 10 Alt. Back Rack Lunges 8 Chest to Bars
Saturday 12/3/22
Strength 3 SETS* 10-12 Deficit KB Romanian Deadlift 12-15 Deficit KB Sumo Squats Workout IN TEAMS OF 2… 4 ROUNDS FOR TIME* 400m Run 50 Russian KB Swings 50 Sit-Ups
