16/11/20 A. For max reps 12’ EMOM Minute 1: max reps farmer carry DB reverse lunges 2×22,5/15 + knee raise Minute 2: max reps DB’s Deadlift Minute 3: max reps single arm DB OH Squat Minute 4: rest B. 14’ AMRAP 20 Pistol Alt 16 DB Snatch Alt...
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14/12/20 A.”The Veteran – Intermediate” 25’ AMRAP 400 m run 11 DB Thrusters @22.5/15 11 Burpees B.Core Strength 3 RDS 20” Side Plank Hip Dips (Left) 20” Side Plank Hold (Left) 20” Ceiling Crunch 20” Side Plank Hip Dips (Right)...
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13/12/20 A.Warmup 15’ EMOM Minute 1: max reps of 2 Alternating Lunges + 1 Air Squat Minute 2: 45” Plank Hold Minute 3: 30” Mountain Climber B. when the clock reaches 17:00 21’ E7MOM (3 sets) 500m Row/ 40/30 Cal ABike 30 Push Press @40/25 20 Hang...
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12/11/20 A.Warmup 10 reps per side/ex -KB Back hang head rotate -KB Back Hang goog morning -KB Around the world dx+sx -KB Halo dx+sx -KB squat bottom slide dx+sx -KB Squat bottom biceps -KB dead hang arm rotate -KB DL -KB Russian Swing B. Then 5...
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11/11/20 A.Warmup 3 RDS Barbell Warm-Up/Prep: 5 Clean Grip Deadlifts 5 Muscle Cleans 5 Front Squats 5 Hang Power Cleans 5 Hang Squat Cleans 5 Push Presses 5 Split Jerks B. Then 30’ E10MOM (3 sets) set 1 2 rds 25 Thruster @40/25 100 DU set 2 2 rds...
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10/11/20 A.Warmup 3 RDS 30” jumping jack 30’’ mountain climber 30” Jump on plate 30” GTOH plate B. when the clock reaches 7:00 30’ EMOM Alt (6 sets) Minute 1: 15/12 Cal Row Minute 2: 40 DU Minute 3: 15 V-Ups Minute 4: Max Reps Devil’s Press...
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09/11/20 A.Warmup 3 RDS Barbell Warm-Up/Prep: 5 Clean Grip Deadlifts 5 Muscle Cleans 5 Front Squats 5 Hang Power Cleans 5 Hang Squat Cleans 5 Push Presses 5 Split Jerks B. SPLIT GRACE 6’ E2MOM 10 Clean&JerK @60/40 UNBROKEN !! C. CONDITIONING...
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07/11/20 A.Warmup 2 RDS 30” DU 30’’ DB DL 30” DB Swing DX 30” DB Swing SX B. when the clock reaches 5:00 For Time (25’ t.c.) 80 cal Row 60 DB Snatches @22.5/15 50 Sit-ups 60 burpees 50 Sit-ups 60 DB Snatches @22.5/15 80 cal Row
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06/11/20 A.Warmup 3 RDS 90” row 30’’ plank 30’’ air squat 30” jumping jack B. when the clock reaches 10:00 20’AMRAP 300m Row or 20/15 cal AB 15 Swing @2×24/16 300m Row or 20/15 cal AB 10 Lunges alt with KB Front Rack 300m Row or 20/15 cal AB...
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05/11/20 A.Warmup 2 RDS 60” Row 10 Bird Dogs each side 60” Row 30 Air Squat 60” Row 10 Dumbbell Burpee Deadlifts B. when the clock reaches 9:00 12’ AMRAP 15 Cal Row + 1 RD of “DT” (2 DB) @22.5/15* *”DT” is a complex of: 12 Deadlifts 9...
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04/11/20 A.Warmup 3 RDS 60” DU 30” DB “Kang Squats” 30” DB Alt Cossack Squats B. when the clock reaches 8:00 18’ EMOM (6 rds) 1: 20 Dumbbell Alternating Lunges 2: Max Reps of 1 Dumbbell Devil Press* *alternating btw rds dx/sx 3: Rest...
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03/11/20 A.Warmup 8’ AMRAP @ 70-80% effort with an empty BB 8 SDHP 8 Front Squat 8 Reverse Lunges alt F.Rack 8 Down Ups B. when the clock reaches 10:00 5 RDS In a 3’ window 500 m Row max reps of Thrusters @40/25 1’ Rest C. Cool down 3’ of rowing...
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