Tag

AMRAP

12 Days of Christmas On the first day of Christmas my true love gave to me….. 1 Muscle up On the second day of Christmas...

SKILL: Burgener Warm up & Prep WOD: AMRAP in 15 1 Power Snatch @ 135/95 3 OH Squat 6 T2B

LIFT: Bench press – 3 RM WOD: AMRAP in 7 10 Burpee Box Jump @ 24/20 20/15 Cal Assault Bike

LIFT: Back Squat – 3 RM WOD: EMOM x 14 odd: 1 Power clean + 2 Hang squat clean @ ~75% even: Row for calories

LIFT: Deadlift – 3 RM WOD: AMRAP in 5 8 T2B 10 Wall Ball @ 20/14 12 Double under’s Rest 2 min Complete 2 Rounds

LIFT: OH Squat – 1 RM WOD: AMRAP in 12 5 split jerk (60% 1RM) 10 pull ups 50 mountain climbers

LIFT: Jerk – 1 RM WOD: AMRAP in 8 8 R-arm OH Lunge @ 50/35 8 L-arm OH Lunge 16 Wall ball @ 20/14

LIFT: Front Squat – 1 RM WOD: In 2 min complete: 200 foot shuttle sprint, then AMRAP Burpees -Rest 2 min- 5 Rounds

LIFT: Deadlift – 1 RM WOD: AMRAP in 14 4-8-12-16 Barbell Lunges @ 95/65 8 Hand Release Push ups *once push ups are complete after...

LIFT: Bench Press – 1 RM WOD: AMRAP Dice Roll in 7 min Roll the die and complete the reps, repeat 🙂 1- 10...