Monday On the Min x 10: 1 Power Snatch 1 OH Squat 1 Squat Snatch --- For Time: 30 Power Snatch (95/65) 30 OH Squats 30 Squat Snatch *EMOM 5 T2B Tuesday Alternating On the Minute x 20: Min 1: Strict Pull-ups Min 2: Weighted AbMat … [Read more...] about week of 12/28
Monday EMOM 12mins min 1- 3 R. Arm Turkish Get Ups min 2- 3 L. Arm Turkish Get Ups min 3- 20 Russian Swings --- AMRAP 12mins: 12 Alternating Dumbbell Snatches 12 Dumbbell Goblet Squats Tuesday 3 Rounds 15 DB Pull Overs 10/10 Pausing Bent Over … [Read more...] about week of 12/21
Monday Build to Heavy: 3 Pos. Power Snatch --- AMRAP 12mins: 3 Power Snatches (135/95) 15 Wallballs (20/14) Tuesday 5 Rounds For Time: 15/10 Calorie Assault Bike 10 Chest to Bar Pull-ups …directly into… 5 Rounds: 10 Power Cleans … [Read more...] about week of 12/21
Monday On the Min x 12 min1-10 R. Leg Step Ups (3.1.1.1) min2- 10 L. Leg Step Ups (3.1.1.1) min3- 5 Glute Bridge Walk Outs --- AMRAP 18mins: 18 Shuttle Runs (10 Meters) 15 Dumbbell Goblet Squats 12 Alt. Dumbbell Snatches 9 Dumbbell Weighted Sit-ups Tuesday … [Read more...] about week of 12/14
Monday On the Minute x 14 (7 Rounds): Minute 1: 2 Front Squats Minute 2: 4 Back Squats *preform at 70% of best front squat --- AMRAP 18mins: 18/15 Calorie Assault Bike 15 Wallballs (20/14) 12 Dumbbell Snatches (50/35) 9 Toes to Bar Tuesday Power … [Read more...] about week of 12/14
TUNA & CUCUMBER SALAD INGREDIENTS 1 Can of Tuna 1/2 Avocado 2 Stalks of Celery 1/4 Cup of Red Onions Pinch of Sea Salt and Pepper Half of a Cucumber DIRECTIONS 1.Drain a can of tuna and pour it into a mixing … [Read more...] about Tuna & Cucumber Salad
Monday On the Minute x 10: 2 Power Snatches 1 Overhead Squats --- For Time: 21-15-9 Reps Power Snatches (75/55) Overhead Squats (75/55) ..then 50/35 Calorie Assault Bike ...then 9-15-21 reps Power Snatches (75/55) Overhead Squats … [Read more...] about week of 12/7
Monday EMOM 10 min: min 1- 10 Cossack Squats + 5 Goblet Squats min 2- 20 Deadbugs --- For Time: 50-40-30-20-10 Reps Single Arm Dumbbell Snatches Single Arm Dumbbell Thrusters *After Each Round (5 Times): 60 Double Unders Tuesday 3 Rounds: 8 … [Read more...] about week of 12/7
