(240) 317-5303

Friday 01 January

On a 19:00 Clock

18-15-12-9-6-9-12-15-18

Overhead Squats 95/65

Pullups

With remaining time, build to 1rm Clean

Thursday 31 December

Strength

20 Minutes to Find 5rm Sumo Deadlift

AMRAP 9

9 Sumo Deadlift High Pull 75/55

18 Abmat Situps

27 Double Unders

Wednesday 30 December

AMRAP 8

4 C2B Pullups

6 Thrusters 95/65

8 Box Jumps 24/20

Rest 1 Minute

AMRAP 6

4 C2B Pullups

6 Thrusters

8 Box Jumps

Rest 1 Minute

4 C2B Pullups

6 Thrusters

8 Box Jumps

Monday 28 December

400m Single Arm Farmer’s Carry 53/35

25 Burpees/25 Hang Power Snatches 75/55

300m Single Arm Farmer’s Carry

20 Burpees/ 20 Hang Power Snatches

200m Single Arm Farmer’s Carry

15 Burpees/ 15 Hang Power Snatches

100m Single Arm Farmer’s Carry

10 Burpees/10 Hang Power Snatches

Monday 21 December

AMRAP 18

21/18 Cal Row

10 Handstand Pushups

15/12 Cal Row

8 Handstand Pushups

9/6 Cal Row

6 Handstand Pushups