December 2024

A. Backsquat 3 x 8 across 3 x 5 across 3 x 3 across B. For time 200 cals on a bike or 250 on a ski with a friend

5 x 3 min amraps rest 2 min 21 / 18 cals 15 wall balls max reps ground to overhead 135 / 85

Squat clean 3 – 3 – 2- 2 – 2 – 1 – 1- 1 – 1 on the 90 seconds amrap 14 100m run 50 m farmer carry DB or KB 1 – 2 – 3 – 4 -squat clean 205 / 135

5 rounds 30 / 24 cal 20 situps 10 deadlift

A. Reverse Back Rack Lunges 6 x 8 B. amrap 8 10 SA Dumbbell Thruster 50 / 35 30 double unders

12/6/24 8 x 2 min rounds / 2 min rest 21 / 18 cal row ODD max push ups Even max wall balls

12/5/24 A. Hang Power clean 5 – 5 – 3 – 3- 3 – 2 – 2- 2- 2 B. Amrap 8 3 squat cleans 135 / 85 30 double unders

12/ 4 / 24 5 rounds 250m run 15 push press 115 / 75 15 toes to bar

12 / 3 / 24 A. Back Squat 3 x 6 at 60 – 65 % B. 6 x 3 at 75 – 80% C. Amrap 7 8 v – ups 8 american KBS 53 / 35

20 min amrap 9 ctb pull ups 12 box jumps 24 / 20 15 cal machine