Workouts for the Week:
20191230
Skill:
Power Clean & Push Jerk, build to a heavy rep
Workout:
Every minute for 21 minutes, alternate between:
3 Power Clean & Jerks
15 Pushups
15 Box Jump Overs, 24″/20″
20191231
Workout:
Complete as many rounds as possible in 25 mins of:
15 cal Bike
10 Burpees
15 cal Row
20 Squats
Alternate rounds with a partner.
20200101
Workout
For total reps:
AMRAP5:
10 Wallballs 20/14lbs, 10’/9’
30 Double Unders
Rest 5 mins
AMRAP5:
10 DB Snatch 50/35lbs
10 DB Box Step Overs, 50/35lbs, 24”/20”
Rest 5 mins
AMRAP5:
10 Toes to Bar
10 1-arm Dumbbell Hang Clean &Jerks 50/35lbs
Rest 5 mins
AMRAP5:
10 Kettlebell Swings 53/35lbs
10 Burpees
Rest 5 mins
20200102
Skill:
Thruster, 3RM
Workout:
For time:
20 Thrusters, 155/105lbs
10 Bar Muscle Ups
10 Thrusters, 155/105
5 Bar Muscle Ups
20200103
Skill:
Every minute for 20 minutes, alternate between:
15 AbMat Situps
20 Wallballs, 20lb/10′, 14lb/9′
Workout:
For time:
50 cal Echo Bike
20200104
Partner Workout:
For time:
150 Dumbbell Snatches, 50/35lbs
120 Goblet Squats, 50/35lbs
90 Pushups
60 Toes to Bar
Accumulate 5:00 in a Handstand Hold
20200105
Skill:
Hang Power Clean & Jerk, 1RM
Workout:
3 rounds, 3 mins each of:
500m/400m Row
AMRAP remaining time: Hang Power Clean & Jerk, 155/105
Rest 3 minutes between rounds