Stamina 3 Sets: 5 Inchworms+ Push Ups 200′ Single Arm Overhead Dumbell Carry (Change Every 50′) Conditioning 21-15-9: Push Jerks Lateral...

1.Conditioning AMRAP 20: 4 Dumbbell Thrusters 6 Toes to Bar 24 Double-Unders 2.Body Armor 10 Hammer Curll 10 Push Ups 10 Leg Raise 10...

Conditioning 4 Rounds: 12 Power Cleans 12 Chest to Bar Pull-ups 12 Push Jerks 12 Toes to Bar Gymnastics 15-12-9: Dips Push-ups

1. Conditioning 3 Rounds: 21 DB Bench Press 21 Power Cleans 2. Body Armor 4 “Giant Sets”: 10 Kneeling Single Arm Dumbbell Press (Each...

1. Push Press On the 2:00 x 6 Rounds: Rounds 1-2: 5 Push Presses Rounds 3-4: 4 Push Presses Rounds 5-6: 3 Push Presses 2. Conditioning 3...

Tempo Back Squat 5 Sets: 1 Tempo Back Squat 2 Back Squats Conditioning AMRAP 20: 20 Wallballs 20 Hang Power Snatches 20 Box Jumps 20...

A.Conditioning On the 5:00 x 5 Rounds: 8 Dumbbell Snatches 25 Box Jump 8 Lateral Burpees over Dumbbell 25 Push Up 8 Dumbbell Snatches...

Strength:Bench Press 5 Sets: 1 Tempo Pausing Bench Press (4s Down, 2s Pause,Up) 1 Tempo Bench Press (4s Down,Up) 1 Bench Press Rest 2:00...

Gymnastics 30-20-10: Dips Toes to Bar Conditioning 5 Rounds: 9 Dumbbell Hang Clean&Jerk 12 Deadlifts 15 Burpee over Bar

Conditioning 42-30-18 Wallballs Hand Release Push-ups Row 4 time Farmers Carry Tabata this 8 min Burpee Battle Rope K.B.S. Knee to Elbows

AMRAP 15: 1 Burpee Box Jump 1 Push Press 2 Burpee Box Jumps 2 Push Press 3 Burpee Box Jumps 3 Push Press … Add 1 Per Per Round STR...

Fran 21-15-9 Thruster Pull Ups Buy and Hold” AMRAP 8: Buy-In: 800 Meter Run Time Remaining: 30 Double Unders 15 Thrusters Rest 4 Minutes...

Helen 3 Rounds For Time: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-ups Isabel For Time: 30 Power Snatches Body Armor 3 Giant...

2 Rounds: 50 Box Jump 30 Wallballs 20 Single Dumbbell Devil Presses Body Armor Arnold Press Barbell Curll Push Up 8 Rep 4 Round

Rest

Conditioning EMOM x 20 (10 Rounds): Minute 1: 15  Knee to elbows Minute 2: 10 Db Thruster 4 “Giant Sets”: 10 Kneeling Single Arm Dumbbell...

Conditioning Emomx20 Min 1: Toes to Bar Min 2: Burpee Min 3: Dumbell Snatch Min 4: Wall Ball Min 5: Rest Body Armor(Giant Set) Bench...

Thursday 20.01.2022 Workout Day