314 Week of 12/30
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MondayTuesdayWednesdayThursdayFridaySaturday
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12/3012/311/11/21/31/4
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WarmupWarmupWarmupWarmupWarmupWarmup
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500m Row500m Row500m Row500m RowSpealler WarmupSpealler Warmup
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w/Empty BarbellSpealler WarmupSpealler WarmupSpealler Warmup3 Rounds3 Rounds
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3 Rounds3 Rounds3 Rounds3 Rounds5-10 Pullups5-10 Pullups
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8 Good Mornings5-10 Pullups5-10 Pullups5-10 Pullups5-10 Pushups5-10 Pushups
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8 Back Squats5-10 Pushups5-10 Pushups5-10 Pushups10 Hip Extensions on GHD10 Hip Extensions on GHD
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8 Behind the Neck Push Press10 Hip Extensions on GHD10 Hip Extensions on GHD10 Hip Extensions on GHD10 Situps10 Situps
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8 OHS10 Situps10 Situps10 Situps10 Air Squats10 Air Squats
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Then, 10 Air Squats10 Air Squats10 Air Squats
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Catalyst WarmupStrengthWorkout
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WorkoutWorkoutStrengthTurkish Getup"Baseline Workout"
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StrengthFilthy 50HidalgoDeadlift 4x5 @ 65%Accumulate 10 per side500m Row
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Snatch Balance50 Box jump, 24 inch boxFor time:Then, 40 Air Squats
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- Work up to heavy single50 Jumping pull-upsRun 2 milesDeficit Deadlift 3x3 @ 65%Workout30 Situps
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Squat Snatch50 Kettlebell swings, 1 poodRest 2 minutes- Stand on Plates or a Block100-75-50-2520 Pushups
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- Work up to heavy singleWalking Lunge, 50 steps135 pound Squat clean, 20 repsKBS 53/3510 Pullups
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50 Knees to elbows20 Box jump, 24" boxWorkoutWB Russian Twists
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Workout50 Push press, 45 pounds
20 Walking lunge steps with 45lb plate held overhead
21 Power Snatch 75/55Then,
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From 5/7/1950 Back extensions20 Box jump, 24" box75 Situps
Qualifier 18.1 From Dubai Championships
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50-45-40-35-30-25-20-15-10-550 Wall ball shots, 20 pound ball135 pound Squat clean, 20 reps21 PullupsPart A
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Double Under50 BurpeesRest 2 minutes75 Air SquatsFor time (00:00 - 10:00)
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20-18-16-14-12-10-8-6-4-250 Double undersRun 2 miles15 Power Snatch 75/5560 Double Unders
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Calorie Row50 Situps10 Thrusters 110/80
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10-9-8-7-6-5-4-3-2-1
If you've got a twenty pound vest or body armor, wear it.
15 Pullups60 Double Unders
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Devil's Press 50/3550 Air Squats20 Thrusters
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9 Power Snatch60 Double Unders
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25 Situps30 Thrusters
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9 PullupsRemainder of time : Rest
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25 Air SquatsPart B
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5 Rounds for time (10:00-20:00)
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30 Double Unders
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15 Chest-to-Bar Pull-ups
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