January 8th, 2024
“THREW IT ON THE GROUND”
4 Rounds For Time:
30/24 Calorie Row
20 Box Jump Overs
10 Power Cleans
Time Cap: 20 Minutes
FX: 115/85; 20/18
RX: 135/95; 24/20
RX+: 155/105; 24/20
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January 6th, 2024
Power Snatch
On the 3:00 x 3 Sets: 3 Power Snatches
Start First Working Set at 80% & Build To Heavy
“Fuzzy Lumpkins”
For Time:
50 Power Snatches (115/85)
Every 2 Minutes [Starting at 0:00]: 200 Meter Run
Time Cap: 10 Minutes
FX: 75/55
RX: 95/65
RX+: 115/85
January 5th, 2024
“FAST FIVE”
AMRAP 5:
21/15 Calorie Bike
15 Toes to Bar
21 Front Squats (135/95)
Rest 5 Minutes
AMRAP 5:
21/15 Calorie Bike
15 Toes to Bar
15 Front Squats (155/105)
Rest 5 Minutes
AMRAP 5:
21/15 Calorie Bike
15 Toes to Bar
9 Front Squats (185/135)
FX: 95/65; 115/85; 135/95
RX: 115/85; 135/95; 155/105
RX+: 135/95; 155/105; 185/135
January 4th, 2024
Strict Press
On the 3:00 x 3 Sets:
3 Strict Press
Start First Working Set at 80% & Build To Heavy
“Callback”
AMRAP 10:
15/12 Calorie Row
15 Box Jumps
15 HSPU
FX: 20/18; Push Ups
RX: 24/20; Kipping HSPU
RX+: 24/20; Strict or 2″ Deficit
January 3rd, 2024
“DORK [HERO]”
6 Rounds For Time:
60 Double Unders
30 Kettlebell Swings
15 Burpees
Time Cap: 30 Minutes
FX: 35/26; 90 SU
RX: 53/35
January 2nd, 2024
Back Squat
On the 3:00 x 3 Sets: 3 Back Squats
Start First Working Set at 80% & Build To Heavy
“Deadly Karen”
EMOM10
2 Deadlifts
Until Completing 100 Wall Balls
FX: 225/155; 14/10
RX: 275/185; 20/14
RX+: 315/205; 30/20
December 29th, 2023
ZIG ZAG
[TEAMS OF 3]
AMRAP 25:
45 Calorie Row
45 Toes to Bar
45 Calorie Row
45 Thrusters
3 Men: 45 Calories
3 Women: 36 Calories
2 Men + 1 Woman: 42 Calories
2 Women + 1 Man: 39 Calories
FX: 75/55; Leg Raises
RX: 95/65
RX+: 115/85
December 28th, 2023
Power Snatch
On the 3:00 x 3 Sets:
5 Power Snatches
Start First Working Set at 78% & Build To Heavy
Randy [HERO]
75 Power Snatches
Time Cap: 8 Minutes
FX: 45/35
RX: 75/55
December 27th, 2023
“THE NICE LIST”
2 Rounds For Time:
21/15 Meter Bike
25 Power Cleans
21/15 Meter Bike
25 Push Jerks
Time Cap: 25 Minutes
FX: 75/55
RX: 95/65
RX+: 115/85
December 23rd, 2023
“The 12 Days of Christmas”
1 Burpee
2 Toes-to-Bar
3 Kettlebell Swings 53#/35#
4 Hang Cleans #95#/65#
5 Push Press 95#/65#
6 Front Squats 95#/65#
7 Push Ups
8 Sit Ups
9 Wall Balls 20#/14#
10 Box Jumps
11 Pull Ups
12 HSPU
Time: 30 Minutes