Saturday, Dec 20
Workout of the Day
1775
(Rounds + Reps)
Complete as many rounds as possible in 60 minutes of:
- 17 power cleans, 135/95 lb
- 75 squats
- Unload the barbell and carry it 200 meters away.
- Return to the plates and then carry one forward to the barbell.
- Retrieve the second plate, carry it forward and reload the barbell for the next round.
- 17 power cleans, 135/95 lb
- 75 squats
- Unload the barbell and carry it 200 meters away.
- Return to the plates and then carry one forward to the barbell.
- Retrieve the second plate, carry it forward and reload the barbell for the next round.
Sunday, Dec 21
Workout of the Day
SUNDAY MOBILITY DAY
(Not Scored)
https://youtu.be/ma2mL7NLCtE
Monday, Dec 22
Workout of the Day
#69 WARM UP
(Checkbox)
3 ROUNDS
200M ROW
06 PUSH UP TO SIDE PLANK
10 BOX STEP UPS
200M ROW
06 PUSH UP TO SIDE PLANK
10 BOX STEP UPS
Push Jerk 5x3
(Load)
Push Jerk for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
ZBX 1
()
5 rounds:
10 box jumps
10 shoulder press
10 wall balls
10 hanging knees to chest.
5-minute EMOM:
20 double-unders
10 box jumps
10 shoulder press
10 wall balls
10 hanging knees to chest.
5-minute EMOM:
20 double-unders
Low Back Mobility
(Other / Text)
https://youtu.be/lrGeTLW2Ml4
Tuesday, Dec 23
Workout of the Day
#53 warm up
(Checkbox)
WARM UP
3 ROUNDS
10 BOX STEP UPS
100M ROW
10 DB PUSH PRESS #20
3 ROUNDS
10 BOX STEP UPS
100M ROW
10 DB PUSH PRESS #20
EMOM THEM SNATCHES
(Reps)
EVERY MIN ON THE MIN FOR 12 MIN
1 SNATCH PULL
1 POWER SNATCH
1 HANG SNATCH
#65/ #95
*MAY BUILD SLOW IF ABLE
1 SNATCH PULL
1 POWER SNATCH
1 HANG SNATCH
#65/ #95
*MAY BUILD SLOW IF ABLE
Open 20.1
(Reps)
10 rounds for time of:
- 8 ground-to-overheads
- 10 bar-facing burpees
♀ 65 lb. ♂ 95 lb.
Time cap: 15 minutes
- 8 ground-to-overheads
- 10 bar-facing burpees
♀ 65 lb. ♂ 95 lb.
Time cap: 15 minutes
SHOULDER MOBILITY
(Checkbox)
https://youtu.be/IWDN-RW-at8
USE A BROOM OR MOP
USE A BROOM OR MOP
