Month: December 2019

Tuesday-December 31, 2019

“Peace Out ’19” 25:00 AMRAP of: -5 muscle ups -10 burpees -15 hand release push-ups -20 box jump overs (24/20″) -25 sit-ups -30 air squats Competition: -As written -Ring or bar muscle ups Performance: -5 chest to bar pull-ups Fitness: -Pull-ups//Banded Strict//Ring rows -Knee push-ups as needed

Monday-December 30, 2019

“Boulder Shoulders” -STRENGTH DAY- A.) Strict Press -1-1-1-1-1 B.) Push Press -3-3-3-3-3 C.) Push Jerk -5-5-5-5-5 *Record heaviest weight of each. Competition and Performance: -Increase weight throughout on each set. Fitness: -Moderate weight for all sets/reps. Focusing on technique.

Tuesday-December 17, 2019

“Bustered” Partner WOD 5:00 AMRAP -Max effort “busters” 5:00 AMRAP -Max effort burpee chest to bar pull-ups 5:00 AMRAP -Max effort burpee box jump overs 5:00 AMRAP -Max effort “busters” Competition: -As written -50s/35s -24/20″ Performance: -Burpee pull-ups -35s/25s -24/20″ Fitness: -3 burpees & 3 ring rows = 1 rep -25s/15s -24/20″ step up as …

Tuesday-December 17, 2019 Read More »

Scroll to Top