SKILL
DIPS
5X5 DIPS
WORKOUT
EMOM 20
O- 8/6 CAL ROW
E- 8/6 PUSH UPS
EACH ROUND INCREASE ROW/PUSH UP BY 1 REP/CAL
STRENGTH
THRUSTER FROM FLOOR
E2MOM X 6 SETS
SET 1- 10 THRUSTERS
SET 2- 8 THRUSTERS
SET 3- 6 THURSTERS
SET 4- 4 THRUSTERS
SET 5- 2 THRUSTERS
SET 6- MAX EFFORT SET AT "SET 1" WEIGHT
EMOM 40
1- 50' SEATED SLED PULL (DOWN AND BACK)
2- 15 WALL BALLS
3- 10 DB DEADLIFTS + 10 DB HANG CLEANS
4- 200M RUN
5- REST
CONDITIONING IN TEAMS OF 3 WATERFALL STYLE...
6 ROUNDS FOR TIME OF;
12/10 CALORIE ROW
10 SHOULDER TO OH #135/95
15 PUSH UPS
*EACH PERSON IN TEAM MUST COMPLETE 6 FULL ROUNDS
**ATHLETE 1 BEGINS, AS SOON AS THEY MOVE OFF ROWER,
STRENGTH
ON CLOCK;
0-10:00
BUILD TO HEAVY SQUAT SNATCH
10:00-15:00
REST & DELOAD BAR TO 75% OF MAX SNATCH HIT
NYE WORKOUT
STRENGTH
EMOM 10
O- 10 BENCH PRESS
E- 10 ALT DB Z-PRESS
FOR TIME
BUY IN:
2024M ROW
THEN
10-9-8-7-6-5-4-3-2-1
SHOULDER TO OH #115/75
BURPEES
STRENGTH
EMOM 15
1- 10 BACK SQUATS, FROM RACK
2- 10 PUSH UPS
3- 50 DOUBLE UNDERS
CONDITIONING
100 BURPEES FOR TIME
EMOM STARTING AT 0:00 10 AIR SQUATS
CAP 15