Archives

Strength: Overhead squat 3-3-3-3-3 Then, for time, 21-15-9 of: Overhead squats (95/65lb) Burpees

Skill: Kettlebell clean & jerk Then, AMRAP 15 minutes of: 5 KB C&J – Right arm (24/16k) 10 Walking lunge steps (L+R=2) 15 Squats 5 KB C&J – Left arm 10 Walking lunge steps [...]

Strength: Bench press  – work to a heavy single Then, complete as many rounds and reps as possible in 20 minutes of: 18 Box jumps (24/20″) 15 Toes to bar 12 Pull-ups

Strength: Back squat 3-3-3-3-3 Then, AMRAP 20 minutes of: 20 Double-unders 15 Push-ups (with hand release) 10 Wall balls (20/14lb)                

Strength: Deadlift 5×5 Then, Partner up for “Happy New Year:” One partner runs 400ms while the other partner performs as many rounds and reps as possible: 12 Bodyweight Deadlifts [...]

Strength: Thrusters – work to a heavy single Then, 15 minute AMRAP of: 9 Thrusters 9 Pull-ups

“Georgia” 5 rounds for time: 10 Power Cleans (135/85lb) 15 Push-ups                  

Strength: Strict Press – work to a heavy single. Then, work to a heavy single for the push-press. Then, 15 min AMRAP of: Run 200m weighted (45+/35+) 10 Toes to bar 30 Double-unders  

Skill: KB Snatch Then, three rounds of increasing length with exactly one minute of rest between, of: 5/5 KB Snatch (24/16k) 10 Squat jumps (full squat to a jump) 25 sit-ups Start with a 2 minute [...]

Strength: Front squat 3-3-3-3-3 Then, as many rounds and reps as possible in 20 minutes of: 5 box jumps (30/24″) 10/10 One-armed kettlebell swings (24/16k) 15 Wall balls (20/14lb)