Monthly Archives: December 2022

12/30 AMRAP 10 min @ 80% effort 15 cal row 15 cal ski 15 cal echo 124 rest 5 min AMRAP 10 min @ 85% effort 20 cal row 20 cal ski 20 cal echo 150 rest 5 min AMRAP … Continue reading →

12/26 EMOM x 6 Odd min – 8 thrusters @ 95lbs + AMRAP C2B until 30 sec mark Even min – 8 bar facing burpees + AMRAP C2B until 30 sec mark 9-6-8-5-8-5 – burpee felt good, but just was … Continue reading →

12/20 (cyclical intensity) 2 sets for times 50 cal row 50 cal ski 50 cal echo *start second set at the 15 min mark on running clock 7:28 – 8:17 – i still do not feel great. So much congestion … Continue reading →

WICC debrief Workout #1 – bb complex and wall walk – 5 + 7 – I had a couple of mini goals here. They were either two always do 2 in a row fast and quick, even if i took … Continue reading →

12/10 Bench press 5 sets of 8, rest 2 min, same load across 185 + Front squat 5 sets of 6, rest 2 min, same load across 235* – did my first 2 sets at 245 and didn’t feel like … Continue reading →

12/5 Snatch waveload 1 rep each @ 145-155-165, rest 2 min after wave 1 rep each @ 155-165-175, rest 2 min after wave 1 rep each @ 165-175-185, rest 2 min after wave x 3 full waveloads (27 working reps) … Continue reading →

11/29 3 sets Wall facing tucked HS hold WITH chin tucked x 20 sec ( https://www.youtube.com/watch?v=vGJdIA5au2s ) Towel between feet tucked HS kickups to wall x 3 reps ( https://www.youtube.com/watch?v=dZXCmJ1As6M ) 40ft plank walk with feet on slider/towel (try to … Continue reading →