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2.1.20

1/31/2020

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Conditioning

50-40-30-20-10

DU's (each)
Synchro KB Swings
High 5 Abmat Sit Ups
Synchro 1A DB S2OH (Switch Arms at Halfway)

RX: American Swings 53/35; DB 50/35
L1: Russian Swings; DB 35/25
Beg: KB Deadlift; DB scaled appropriately

Scale DU's to 2x Single Unders








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1.31.20

1/30/2020

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Strength

3 sets:

A) 8ea HK 1a DB Press
B) 8ea 1a DB Row
C) 4ea HK Shoulder Circle

Conditioning


AMRAP 12

12 Pistols
10 DB Push Press
8 Burpees

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1.30.20

1/29/2020

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Conditioning

AMRAP 20:

15 Overhead Squats 95/65
30 Double Unders
15 Deadlift
30 Double Unders

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1.29.20

1/28/2020

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Strength

Front Squat

EMOM6

3 Front Squats @50-65%
​

Conditioning

5 RFT

50' DB 1A OH Walking Lunge 50/35
3 C2B

**RX+ BMU

12:00 Time Cap

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1.28.20

1/27/2020

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Strength

3 Sets:

A) 10 BB Hip Thrusts
B) 20 Banded Good Mornings
C) 5ea Bent Knee HS Stretch

Conditioning

E4M x 4

20/15 Cal Row
10 DB Box Step Ups 50/35

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1.27.20

1/26/2020

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Strength & Conditioning
​

From 0-7:00

Build to a 2RM Power Clean + Jerk

From 7:00-10:00

Rest

From 10:00-17:00

AMRAP Power Clean & Jerk at 70% of part (a)


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1.25.20

1/24/2020

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Conditioning

In a Team of 3:

6 Rounds-

10 Bench Press
20 Abmat Sit Ups
300m Row

Waterfall Style; Cannot start next station until it is clear

Score is SLOWEST 300m Row combined

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1.24.20

1/23/2020

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Conditioning

AMRAP 24:

1 Peoplemaker
2 T2B
4 Air Squat

2 Peoplemakers
4 T2B
8 Air Squats

3 Peoplemakers
6 T2B
12 Air Squats

etc.

Add 1/2/4 reps each round

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1.23.20

1/22/2020

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Strength

EMOM 8:

1-4 reps UB Gymnastic Skills

Pick the movement you did Death By last week and try to hit same number for all 8 rounds

Conditioning

AMRAP 8:

6 Alt Db Snatch 50/35
3 Burpee Pull Ups

RX+ 70/50, Bar Muscle Ups

COMPARE to 7/29/2019



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1.22.20

1/21/2020

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Conditioning

Complete as many rounds as possible in 20 minutes of:

10 K2E
20 Alt Pistols
30' Handstand Walk



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