Monday – 1/10/22:
Primer:
EMOM x 6
1 deadlift
*build to heavy. Last set should be workout weight or heavier.
“Marston”
AMRAP 20:
1 Deadlift 405 / 285 lb
10 Toes to Bar
15 Bar-Facing Burpees
*mod kipping leg raise.
SCORE: Rounds + Reps. This is a benchmark workout that was last completed on 1.10.2020.
Tuesday – 1/12/22:
Primer:
Alternating tabata
Shoulder taps in plank
Handstand hold/wall walk hold
“Bouncer”
For Time [20 Minute Time Cap]:
100 Double Unders
2,000 Meter Bike
300-ft. Handstand Walk
2,000 Meter Bike
100 Double Unders
*mod 2x ft bear crawls. Mod 2x singles or quick steps.
SCORE: Time. If capped, add 1 second for every missed rep.
Wednesday – 1/13/22:
Strength:
E2mom x5
3 pausing front squats (3sec) @75% or AHAP
*sets are across.
“Three Strikes”
AMRAP 12:
3 Dumbbell Front Squats 50 / 35 lb’s
3 Chest To Bar Pull-ups
3 Box Jump Overs (24″/20″)
6 Dumbbell Front Squats 50 / 35 lb’s
6 Chest To Bar Pull-ups
6 Box Jump Overs (24″/20″)
9 Dumbbell Front Squats 50 / 35 lb’s
9 Chest To Bar Pull-ups
9 Box Jump Overs (24″/20″)
[Continue To Add 3 Reps Each Round]
*Mod banded/jumping c2b. Goal is to jump today even if box height is lower.
SCORE: Rounds + Reps. If you finish the round of 15’s your score would be 5 rounds.
Thursday – 1/14/22:
Strength:
Every 90s x5
5 bench press
*work up to a HEAVY set.
“Calories in, Calories out”
Teams of 2
AMRAP 20
Row for Max calories
*in order to swicth, non rowing partner must perform 20 total KB Swings (53/35lb). Weight should be doable in sets of 10’s.
Friday – 1/14/22:
Strength:
EVERY 2min x5
1 hang power snatch + 1 power clean + 1 squat clean thruster.
*build to heavy. Weight stays the same for each set of 3movements. Does not need to be unbroken.
“CompTrain Standard”
AMRAP 5:
10 Thrusters 95 / 65 lb
10 Bar-Facing Burpees
10 Power Cleans 95 / 65 lb
10 Bar-Facing Burpees
10 Hang Power Snatches 95 / 65 lb
10 Bar-Facing Burpees
SCORE: Rounds + Reps. This is a benchmark workout.
Saturday – 1/15/22:
No classes – Battle of the Badges