December 10, 2020

Warmup

• Rowing: 2:00 minutes

Workout- 12: 00 minutes

• 4 shoulder press
• 8 sumo lift pulls
• 12 front squats

AMRAP: completed 6

December 7, 2020

Warmup

Balls Slams: 2:00 minutes

Workout
Back Squats
7 95#
7 95#
5 100#
5 100#
3 105#
3 110#

workout w/Karl

Warmup
Jump Rope; trying DU

 

Workout
5 x 500M rowing
4 x 25 situps

workout w/Karl

Warmup
800M run

Workout
15 minutes AMRAP
25 walking lunges, jog back, 100M farmer’s carry w/23# barbells

6 rounds

Workout w/Karl

Warmup
3:00 jump rope

Workout
5 x 3 back squat alternate with GHD sit ups and back extension (4 rounds)
95#, 115, 125, 135, 140
5/5, 10/10, 7/7, 5/5

Workout w/Karl

Warmup
2:00 rowing
Back squats
5 x 3 95# 115# 120#

Workout
Squats with 16# vest
Add 1 squat each minute

20 squats

Workout w/Karl 

Warmup
5 minutes
Jump rope

Workout

Deadlifts
5 x 135#
5 x 155#
3 x 175#
3 x 180#
3 x 185#
1 x 195#
1 x 205#
1 x 215#
1 x 225# (matches max)

Workout w/Karl

Warmup
5×3
65#
75#
80#
80#
85#

Workout

12 minutes AMRAP

50 jump rope
3 rope climb
12 push press

1 round + 5 push

Workout w/Karl

Warmup

25 squats

Workout

5 rounds of:
3 minutes of rowing
3 minutes of rest

696 M; 93 reps
695 M; 91 reps
699 M; 92 reps
697 M; 93 reps
707M; 95 reps

Workout w/Karl

 

Warmup

500M Rowing

Workout 17.1

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box

Round of 40 + 3 BJOs
#12 dumbbell
Workout w/Karl