Friday 1/30/26
A. Take 15 minutes to completer 4 sets of the following:
A1. Farmers hold 45 seconds @ 70#/53# per hand right into A2.
A2. Strict press max reps in 30 seconds @ 95#/65#
A3. Weighted Plank on elbows 45-60 seconds
B. 18-15-12-9-6-3 for time
Double kb/DB hang snatches @ 35#/20#-25# per hand
Push-ups
Pull-ups
Essentials
You go I go with a partner
Part 1:
For Max cals
AMRAP in 90 seconds
13 slamballs
AMRAP Bike erg cals remaining time
rest 90 seconds
x3 sets
rest 1-2 min
For Max cals
AMRAP in 90 seconds
8 burpees onto plate
AMRAP Ski erg cals remaining time
rest 90 seconds
x3 sets
Part 2:
For max reps
AMRAP 90 seconds
Bike erg cal buy in
AMRAP Slamballs remaining time
rest 90 seconds
x3 sets
rest 1-2 min
For max reps
AMRAP in 90 seconds
Ski erg cal buy in
AMRAP burpees onto plate remaining time
rest 90 seconds
x3 sets
*# of cals for part 2 will be YOUR total cals from part 1 divided by 3
Ex. 75 total cals from part 1 will be a 25 cal buy in for part 2
