a) 5 sets
3 front squats (start @75% and work up to a heavy 3)
b) amrap 15min
20 wall balls 20/14
30 double unders
20 alt. db snatches 22,5/15
30 double unders
scaled 14/10, 15/10
FITNESS
a) 5 sets
5-7 front squats (climbing)
max strict toes to bar
b) amrap 15min
20 wall balls 20/14
30 double unders
20 alt. db snatches 15/10
30 double unders
a) 5 sets
5 shoulder press (start @70% of 1rm and work up to heavy 5)
b) amrap 3min
15/10cal bike
15/10cal ski
max shuttle runs (10m)
rest 3min
amrap 3min
15/10cal ski
15 shuttle runs (10m)
max cal bike
rest 3min
amrap 3min
15 shuttle runs (10m)
15/10cal bike
max cal ski
rx+ 20/15cal, 20 shuttle runs (10m)
for time
1000/800m row
then
20 rounds of
“The Chief”
3 power cleans 60/40
6 push ups
9 squats
then
1000/800m row
FITNESS
a) 5 sets
5-7 sumo deadlifts (climbing)
max push ups
b) 4 rounds for max reps
1min row (cal)
1min db power cleans 15/10
1min squats
1min rest
a) 20 turkish get ups
b) for time
3 rounds of
400m run
21 swings 24/16
12 toes to bar
in teams of 2 for time
amrap 12min
80/55cal bike
80 push press 40/30
max burpees over the bar
rest 2min
amrap 12min
80/55cal row
80 thrusters 40/30
max burpees over the bar
rest 2min
amrap 12min
80/55cal ski
80 hang squat cleans 40/30
max burpees over the bar
a) 5 sets
5 deadlifts (start @70% of 1rm and work up to heavy 5)
*60% of ME handstand push up after each set (1st set is ME)
rx+ strict handstand push ups
scaled push ups
b) for time
50,40,30,20,10 reps of
sit ups
25,20,15,10,5 reps of
ball slams 20/15
FITNESS
a) 5 sets
5-7 deadlifts (climbing)
10-12 seated db press
b) for time
50,40,30,20,10 reps of
sit ups
25,20,15,10,5 reps of
double db snatches 10/7,5
a) 6 sets
4 back squats (start @72,5%% of 1rm and work up to heavy 4)
b) 6 rounds for time
12 burpee box jump overs 60/50
8 front squats 60/40
rx+ 70/50
scaled 40/30
FITNESS
a) 5 sets
10-12 single kb box step ups/side
10-12 siide plank raises/side
b) 5 rounds for time
10 goblet squats 32/24
10 burpee box jumps 60/50
a) 5 sets
10-12 single arm db renegate rows
*60% of ME stationary dip after each set (1st set is ME)
rx+ strict ring dips
scaled bench dips
b) amrap 12min
15 toes to bar
18 alt. db snatches 22.5/15
21cal row
rx+ 30/20
scaled 15/10
FITNESS
a) 6 sets
4-6 shoot through
10-12 inverted ring rows
b) 4 rounds for max reps
1min row (cal)
1min alt. db snatches 15/10
1min knees to chest
1min rest
a) emom 12min
1 power clean + 1 hang squat clean (climbing)
b) for time
25,20,15,10,5 reps of
wall balls 20/14
power cleans 40/30
*50 double unders after each completed round
rx+ 30/20, 50/35
scaled 14/10, 30/20
FITNESS
a) emom 12min
1. 4-6 sumo deadlifts (climbing)
2. 40sec plank hold
b) for time
25,20,15,10,5 reps of
wall balls 20/14
kb high pulls 24/16
*25 double unders after each completed round
a) “Jack”
amrap 20min
10 push press 50/35
10 swings 24/16
10 box umps 60/50
compare to 21.12.2018
b) amrap 10min
sit ups
*emom 5 chin ups
FITNESS
a) amrap 20min
10 push press 35/25
10 swings 16/12
10 box jumps 60/50
b) tabata
sit ups
ring rows