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10
Jan

Friday, January 10, 2020

Complete as many rounds as possible in 20 mins of:
15 Push Jerks, pick load
15 Box Jump Overs
15 Deadlifts, pick load

AMRAP 20 minutes of: 15 push jerks
15 box jump overs
15 deadlifts
*bar weight should be 40-50% of 1rm PP

7
Jan

Tuesday, January 7, 2019

Complete as many rounds as possible in 12 mins of:
10 Toes-to-bars
3 Wall Walks
A. AMRAP 12 minutes of:
10 toes-bar*scale to what you were able to accomplish for test week
3 wall walks* chest-wall/or high box climb 30,24,20”

Tabata Hip Tap
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total distance performed in all of the intervals.
B. Tabata side-side hip taps 20x10x8 (4 min)

3
Jan

Friday, January 3, 2020

2 rounds for max reps of:
max rep Assault Bikes, 3 mins
max rep Alternating Single Arm Dumbbell Snatches, 2 mins
max rep Rows, 3 mins
max rep Push-ups, 2 mins

2 sets for max reps:
3 Minutes of Assault Bike (or Rowing)
2 Minutes of Alternating Single-Arm Dumbbell Snatches
3 Minutes of Rowing (or Assault Bike)
2 Minutes of pushups

30
Dec

Monday, December 30, 2019

Complete as many rounds as possible in 20 mins of:
20 Russian Kettlebell Swings, pick load
20 Box Jump Overs
20 Row Calories

Teams of 2, one person works at a time, but can share work anyhow; AMRAP 20 min;
20 Russian Kettlebell Swings
20 Box Jump/step overs
20 calorie Row

27
Dec

Friday, December 27, 2019

3 rounds for max reps of:
max rep Goblet Squats
max rep Strict Pull-ups
max rep Assault Bikes

In teams of two, alternate tasks to complete 6 sets total/3 sets each; 36 min total.
2 min KB goblet squats
2 min strict pullup/ring rows
2 min calorie bike

Partner A will perform 2 min KB goblet squats, Partner B performs 2 min of pullups, Partner A 2 min bike, Partner B then 2 min Goblet squats, and so on…

26
Dec

Thursday, December 26, 2019

Open Gym
“Tabata” – Hollow Holds, Arch Holds, Dead Hangs and Straight Arm Planks : 8 x 20 secs / 10 secs
Tabata Hollow Hold
Tabata Arch Hold
Tabata Dead Hang
Tabata Straight Arm Plank
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

Alternating Tabata 20x10x8 (16 min.)
1. Hollow/tuck hold
2. arch hold
3. Dead hang on pullup bar
4. straight arm plank

25
Dec

Wednesday, December 25, 2019

Holiday Workout 5 RFQ: Squats, Push-ups and Sit-ups
5 rounds for quality of:
25 Squats
25 Push-ups
25 Sit-ups

Depending on how hard you want to make this, perform 1-2 round just for some movement at an easy pace. 3-4 rounds for a moderate workout 5 rounds and go hard for something tough.

24
Dec

Tuesday, December 24, 2019

Every 2 mins for 40 mins, alternating between:
Assault Bike
Row
Ski Erg
Jog

2 min per piece x 5 rounds= 40 min/
3 min per piece x 4 rounds= 48 min
1. Bike
2. Row
3. Ski
4. Jog- length of room or air runner