Friday, 01.01.21 – Health & Sport

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3 rounds as warm-up: 5 pvc passthroughs 5 pvc overhead squats 5 pvc good mornings + Every 2:00 for 12:00 (6 sets): 1 snatch OR 1 clean *full or power + 6:00 rest + AMRAP in 12:00: 12 T hand-release push-ups 12 row calories OR same warm-up + AMRAP in 12:00: Handstand push-ups, row 18
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Thursday, 12.31.20 – Health & Sport

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For completion as warm-up: 10 pvc passthroughs 10 pvc overhead squats 10 pvc good mornings 15m toe walk 15m heel walk 5 table hold to L-sit + Every :60 for 15:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech 3rd: jump rope tech (doubles, backward, triples?) + 15:00 @
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Tuesday, 12.29.20 – Health & Sport

2 rounds as warm-up: 5/side KB suitcase deadlilfts, slow 5 pvc shoulder presses 5 pvc push presses 5 pvc jerks + Every 2:00 for 14:00 (7 sets) 1 power clean 1 shoulder-to-overhead any way (shoulder press, push press, or jerk) + AMRAP in 7:00: 7 burpees 14 Russian kettlebell swings 28 double-unders or 56 single-unders
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Monday, 12.28.20 – Health & Sport

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2 rounds as warm-up: :30 hang from bar 15 light Russian kettlebell swings 5 goblet squat curl to halo + Every :60 for 15:00 (5 sets of each): 1st: 3 front or back squats – your choice 2nd: 3-4 L 3-point DB rows 3rd: 3-4 R 3-point DB rows + For total reps: 3:00 of
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