Saturday – December 1

AMRAP 30 60 Double Unders 30 Handstand Push Ups (Scale = 60 push ups) 60 Double Unders 30 Hang Power Cleans (155/95) 60 Double Unders 30/24 Cal Row 60 Double Unders 30 DB Push Press (DB in each hand) 60 Double Unders 30 DB Squats (DB in each hand) 60 Double Unders 30...

Friday – November 30

From 0:00 – 7:00 1 Power Snatch + 1 Hang Snatch 1 Snatch *Any combination of power/squat *Not recording From 13:00-33:00 (20 Minute Cap) “Karen / Randy Mash” 5 Rounds 30 Wall Balls (20/14) 15 Power Snatches (75/55)...

Thursday – November 29

AMRAP 20 10 Hang DB Clean and Jerk (5 R / 5 L) 20 Sit Ups 2 Rope Climbs 20 Lunges 10 Toes to Bar _________________________________________________ *Today’s time domain allows you to work on your rope climb and toes-to-bar skills today.  Keep your breathing down and...

Wednesday – November 28

3 Rounds 40 KB Swings (53/35) 30 Bar Facing Burpees 20 Box Jumps (30/24) Athletes will work for 30 seconds / rest 30 seconds for the entire workout until all 3 rounds are complete _____________________________________________________________ Olympic Lifting –...

Tuesday – November 27

AMRAP 5 5 Snatches (135/85) 10 Push Ups 15 Pull Ups   2 Minute Rest   AMRAP 5 4 Snatches 8 Push Ups 12 Pull Ups   2 Minute Rest   AMRAP 5 3 Snatches 6 Push Ups 9 Pull Ups *Record all three AMRAP scores.  Goal is to beat your previous AMRAP score...