Your workout of the day!
EMOM x 10 MINUTES
3 Power Snatches
*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes
FOR TIME
30-20-10
Burpee Over the Bar (lateral)
Power Snatch
Rx 95/65
Rx+ 115/85
CORE FINISHER
NOT FOR TIME
30 Barbell Roll-Outs
20m AMRAP:
15 Thrusters 65/45 | 95/65
15 Calories on Rower / Bike
5 Rope Climbs
-Rest 1:00 between each round-
Bike = Rx+
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes
Use 90% of 3RM on 16JAN or 75% of 1RM.
AMRAP x 12 MINUTES
12 Push Press (75/55) | (95/65)|
12 Pull Ups | C2B
250m Rower
5 Rounds for time
5 Deadlifts (keep weight same or less than power clean)
20 Wall Balls (20/14)
15 K2E
Rest 90 seconds between each round.
Post weight and time used to comments.
AMRAP x 20 MINUTES
30/25 Calories Row | 30/25 Calorie Bike
25 Up-Downs
50 Kettlebell Swing (53/35)|(35/26)
75 Double Unders
FINISHER
UPPER BODY + POSTERIOR
3 SETS
10 DB Curls
10 DB Romanian DL
10 DB Floor Press
-Rest as Needed-
*Try to do all sets unbroken and rest only between sets.
**Bike is Rx+
EMOM x 10 MINUTES
3 Overhead Squats (moderate-heavy)
*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes
AMRAP x 12 MINUTES
15 Wall Balls 20/14
15 Plate Ground to Overhead
15 Hanging Knee Raises
PARTNER WORKOUT
Teams of 2…
AMRAP x 15 MINUTES
5 Pull-ups
10 Thrusters
15 Sit-ups
Rx: 45/35
Rx+: 75/55
*Partner 1 completes one full round while Partner 2 rests.
**Score both your and your partners rounds! Total rounds!
WORKOUT
EMOM x 20 MINUTES
MIN 1 — 20 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
FINISHER
3 SETS
10 Slow Pike-Ups on Rower
10 Push-ups (31X1)
-Rest as needed b/t sets-
12:00 RUNNING CLOCK
Build to Moderate-Heavy Set of 5
AMRAP x 10 MINUTES
2-4-6-8-10…etc
Power Snatch (95/65)|(65/45)
*After every set perform 20 double unders
FINISHER
3 SETS
20 L. Leg Hip Thrusts
20 R. Leg Hip Thrusts
1:00 Static Hold Glute Bridge
-Rest as needed b/t sets-
