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 Sit-ups
—
AMRAP 20min:
20 Burpee Box Jumps (24″/20″)
40/30 Calorie Row
80 Double Unders
Wednesday
AMRAP 5min:
7 Rounds of “The Chief” (115/85)
Max Calorie Bike
*Rest 5 Minutes
AMRAP 5min:
6 Rounds of “The Chief” (135/95)
Max Calorie Bike
*Rest 5 Minutes
AMRAP 5min:
5 Rounds of “The Chief” (155/105)
Max Calorie Bike
1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats
Thursday
HSPU Practice
—
AMRAP 20min:
20 Kettlebell Swings (53/35)
20 Wallballs (20/14)
20/15 Calorie Row
Friday
Happy New Year! Zachary Tellier Hero WOD. Retest!
For Time:
10 Burpees
– – –
10 Burpees
25 Push-Ups
– – –
10 Burpees
25 Push-Ups
50 Lunges
– – –
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
– – –
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats
Saturday
On the Minute x 8:
3 Squat Snatches
(sets 1-4 63%/sets 5-8 68%)
Rest 2 Minutes
On the Minute x 8:
2 Squat Clean and Jerks
(sets 1-4 68%/sets 5-8 73%)
—
For Time:
2021m Row
*EMOM 5 burpees over rower
Sunday
10 Rounds For Time:
250/200 Meter Row
5 Deadlifts (275/195)