Monday – 12/21/20
“Eighteen Wheeler”
AMRAP 18:
18/15 Calorie Bike
15 Wallballs (20/14)
12 DB Snatches (50/35)
9 Toes to Bar
*Bike goal 60/55rpm. All movements are doable unbroken. Mod kipping leg raise for TTB.
AMRAP 18:
18 Shuttle Runs (10 Meters)
15 Dumbbell Goblet Squats
12 Alternating Dumbbell Snatches
9 Dumbbell Weighted Sit-ups
Power Clean Technique:
E2MOM X 5
3 Low-Hang Power Cleans
*build to AHAP. Low hang is right below knee cap
“Black and Bluer”
5 Rounds: (10min cap)
10 Power Cleans (135/95)
10 Bar-Facing Burpees
*workout is meant to be fast. Power cleans are done in 2 sets or less. No singles
“Black and Bluer”
5 Rounds For Time:
15 Double Dumbbell Power Cleans (50’s/35’s)
10 Lateral Dumbbell Burpees
KILOS – 22.5’s/15’s
Wednesday – 12/23/20
“Double Check”
On the 4:00 x 5 Rounds:
50 Double-Unders
20/17 Calorie Row
10 Front Squats (155/105)
*score is total working time. Mod plate hops for DU 1:1. Row pace goal 1000/850+cal. Front squats are doable unbroken. Goal is to have at least 1min of rest.
“Double Check”
On the 4:00 x 5 Rounds:
50 Double Unders
10 Double Dumbbell Front Squats
100 Meter Double Dumbbell Farmer’s Carry
Dumbbells – 50’s/35’s
KILOS – 22.5’s/15’s
Thursday – 12/24/20
“Fire Alarm”
3 “Bergeron Beep Test” Complexes
50/35 Cal Row
3 “Bergeron Beep Test” Complexes
50/35 Cal Row
3 “Bergeron Beep Test” Complexes
1 “Bergeron Beep Test” Complex:
7 Thrusters (75/55)
7 Pull-Ups
7 Burpees
KILOS
Barbell – 34/25
“Fire Alarm”
On the Minute For As Long As Possible:
7 Double Dumbbell Thrusters
7 Double Dumbbell Bent Over Rows
7 Burpees
Dumbbells – 50’s/35’s
KILOS – 22.5’s/15’s