201230

POWER | WEEK 01 | 12/27/2020
Shoulder Press (6 x 4)

115-115-115-115-115-115

Bent Over Row (3-5 Sets of Max Reps)

3 sets, 115 lb.
10-10-10

WEDNESDAY 12/30/2020
PROGRAM A
6 Rounds
8 Push Up + Pull Across
12 Box Jumps
24 Air Squats

RX Men: 40-50# DB for Push Up + Pull Across / 22-24" Box
RX Women: 25-35# DB for Push Up + Pull Across / 18-20" Box

Scaled: Push-up tap taps, 24" box
Time: 11:12 (1:45, 1:53, 1:51, 1:55, 1:57, 1:48)

Warm-up 10 minute row: 2310, 2:09.8/500m

201229

TUESDAY 12/29/2020
PROGRAM B
12 Min AMRAP
8 Hang Clean and Jerks
24 Double Unders / DB Hop Overs

RX Men: 75-95#
RX Women: 55-65#

Scaled: 95 lb. Clean and Jerks, dumbbell hop overs
Score: 10 rounds

Warm-up 10 minute row: 2344, 2:07.9/500m
Cool-down 10 minute row: 2285, 2:11.2/500m

201228

MONDAY 12/28/2020
PROGRAM C
5 Rounds
Row 250m
10 Pull Up
15 Push Up
20 Wall Ball
Row 250m
Rest 1 Min Between Rounds

Ball Weight Suggestion:
Men: 18-20#
Women: 13-15#

Time: 26:39 (3:52, 4:01, 4:43, 5:01, 4:59)

Warm-up 10 minute row: 2369m, 2:06.6/500m

201226

SATURDAY 12/26/2020
7 Rounds
30 Double Unders or Mountain Climbers
15 KB/DB Swings
10 Box Jump Overs

RX Men: 40-55# KB/DB
RX Women: 25-35# KB/DB

Scaled: Mountain Climbers, 1.5 pood kettlebell, 24" box jump overs
Time: 11:39 (1:22, 1:45, 1:39, 1:45, 1:48, 1:45, 1:32)

SOGO | WEEK 52 | 12/20/2020
3 Rounds
10 Press
30 Second Overhead Hold
10 Press
30 Second Overhead Hold
10 Press

Scaled: 22.5 lb. dumbbells

3-4 Rounds
10-15 DB Bench Press
10-15 DB Chest Fly
10-15 Push Up

3 rounds, 35 lb. dumbbell bench press, 22.5 lb. dumbbell chest fly, 10 push-ups

AMRAP 10 Min
100-ft Farmer Carry
10 Shrugs

Men: 50# DBs
Women: 30-35# DBs

Scaled: 100m Farmer Carry, 50 lb. dumbbells
5 rounds.

Warm-up 10 minute row: 2348, 2:07.7/500m

201225

FRIDAY 12/25/2020
PROGRAM A
For Total Time
4 Rounds
25 Burpees
50 Air Squats
Rest 1 Min

Time: 14:37 (2:52, 2:55, 2:49, 2:59)

Warm-up 10 minute row: 2304, 2:10.2/500m
Cool-down 10 minute row: 2237, 2:14.1/500m

201223

POWER | WEEK 52 | 12/20/2020
Single Leg Deadlift (5 x 3 (per side))

135-135-135-135-135

Weighted Bear Hug March (3 Minutes)

60 lb. sandbag

WEDNESDAY 12/23/2020
PROGRAM B
7 Rounds
7 Front Squats
14 Push Ups

RX Men: 95-115#
RX Women: 65-75#

Scaled: 115 lb.
Time: 8:48 (0:53, 0:59, 1:09, 1:18, 1:33, 1:29, 1:25)

Warm-up 10 minute row: 2261, 2:12.6/500m
Cool-down 10 minute row: 2262, 2:12.6/500m

Challenge Score:
215,817m

201222

OLY | WEEK 52 | 12/20/2020
2 Clean Pull + 1 Clean (7 x 3 (3 = 2 Pulls + 1 Clean))

2 Clean Pulls
Drop the Bar
1 Full or Power Clean

Full clean: 95-115-135-155-175-195-205

2 Push Press + 1 Jerk (7 x 3 (3 = 2 PP + 1 Jerk))
2 Push Press
+
1 Push or Split Jerk

Push Jerk: 75-95-115-135-135-135-135

TUESDAY 12/22/2020
PROGRAM C
4 Rounds
20 Hang Power Cleans
Row 250 meters
20 Dumbbell Step Up Overs
Row 250 meters
Rest 1 Min Between Rounds

RX Men: 40# DBs, 75#-95# cleans
RX Women: 25# DBs

Scaled: 95 lb. hang power cleans, 40 lb. dumbbells step up over 24" box
Time: 20:52 (4:29, 4:30, 4:33, 4:18)

Warm-up 10 minute row: 2277, 2:11.7/500m

Challenge Score:
211,294m

201221

MONDAY 12/21/2020
Street Parking Vault: Dumbbell "VEINTICINCO"
25 MIN AMRAP
10 DEVIL PRESS
20 AIR SQUATS
30 DUMBBELL HOP OVERS

RX MEN: 40# DBs
RX Women: 25# DBs

9 rounds + 7 Devil Press (2:06, 2:22, 2:30, 2:42, 2:44, 2:53, 3:02, 2:46, 2:53, 0:58)

200623: 8 Rounds (2:32, 2:59, 3:06, 3:23, 3:41, 3:29, 3:20, 2:27) 35 lb. dumbbells

Warm-up 10 minute row: 2316, 2:09.5/500m
Cool-down 10 minute row: 2241, 2:13.8/500m

Challenge Score: 207,009m

201219

SATURDAY 12/19/2020
TEAM VERSION
In Teams of 2 Complete:
100 KB/DB Swings
100 Goblet Squats
100 Dumbbell Plungers (Alternate Arms Every 5 Reps)
100 Goblet Squats
100 KB/DB Swings

One person works at a time. Anytime you want to switch: You must BOTH do 4 burpees.

RX Men: 40-55# KB/DB
RX Women: 25-35# KB/DB

Time: 33:07
Scaled: 53 lb. kettlebell swings. 40 lb. goblet squats and plungers

Warm-up 9:04 minute row: 2054m, 2:12.4/500m

Challenge Score:
202,452m

201218

Fat Biking at Blackhawk Ski Club
Distance: 5.60 Miles
Time: 1:03:47. 5.3 mph avg.
Elevation Gain: 425 ft.
https://www.strava.com/activities/4487900644

Fat Biking at Quarry Ridge
Distance: 5.60 Miles
Time: 1:00:48. 5.5 mph avg.
Elevation Gain: 487 ft.
https://www.strava.com/activities/4488346923

201216

WEDNESDAY 12/16/2020
PROGRAM C
Row 500 Meters
50 Deadlifts
Row 500 Meters
35 Power Cleans
Row 500 Meters
20 Power Snatch
Row 500 Meters

RX Men: 95#
RX Women: 65#

Time: 14:46

Warm-up 25 minute row: 5576m, 2:14.5/500m

Challenge Score:
200,398m

201215

TUESDAY 12/15/2020
PROGRAM A
"Death by Burpee"
Min 1: 1 Burpee
Min 2: 2 Burpees
Min 3: 3 Burpees
Min 4: 4 Burpees

Keep adding 1 burpee per minute and get as far as you can!

17 rounds + 15 burpees

140114: 15 rounds

Warm-up 25 minute row: 5814m, 2:08.9/500m
Cool-down 25 minute row: 5670m, 2:12.2/500m

Challenge Score:
192,804m

201214

MONDAY 12/14/2020
Street Parking Vault: Barbell "VEINTICUATRO"

2 Rounds For Time of:
30 Alternating Overhead Lunges
30 Pull Ups
30 Clean and Jerks
30 Alternating Front Rack Lunges
Rest 2 Min between rounds

RX Men: 75#
RX Women: 55#

Time: 19:48 (8:02, 9:47)

200615: 23:16 (9:48, 11:27)

Warm-up 25 minute row: 5841m, 2:08.4/500m
Cool-down 15 minute row: 3276m, 2:17.3/500m

Challenge Score:
181,320m

201212

SATURDAY 12/12/2020
Team Baby Indy
In Teams of 2 Complete:
Row 1500 Meters Together

Then:
20 Rounds (COMBINED)
5 Hang Squat Cleans
7 Burpees

Then
Row 1500 Meters Together

The 20 rounds is 20 rounds combined so 10 rounds each! Do these in an I go - You go fashion!

RX Men: 75-95#
RX Women: 55-65#

Scaled: 95 lb.
Time: 27:33
Row 1: 6:13.1, 2:04.3/500m
Row 2: 6:00.5, 2:00.1/500m

Cool-down row: 2000m,
Time: 9:00, 2:15.0/500m

Challenge Score:
172,203m

201211

Row: Half Marathon (21,097m)
Time: 1:33:59.2, 2:13.6/500m

Cool-down row: 2383m,
Time: 11:15, 2:11.6/500m

Challenge Score:
167,203m

201210

WEDNESDAY 12/09/2020
PROGRAM C
3 Rounds
10 Clean and Jerk
Row 250 Meters
10 Clean and Jerk
Row 250 Meters
Rest 2 Min Between Rounds

RX Men: 75#
RX Women: 55#

Time: 14:01 (3:23, 3:17, 3:20)

Warm-up 25 minute row: 5546m, 2:15.2/500m
Cool-down 25 minute row: 5696m, 2:11.6/500m

Challenge Score:
143,724m

201208

TUESDAY 12/08/2020
PROGRAM A
5 Rounds
40 Double Unders / Dumbbell Hop Overs
25 Wall Balls
10 Toes to Bar / Weighted Sit Ups

Suggested Ball Weight:
Men: 18-20#
Women: 13-15#

Scaled: Dumbbell Hop Overs, 20 lb. wall ball, Toes to Bar
Time: 14:38 (2:38, 2:57, 2:59, 3:07, 2:55)

Warm-up 25 minute row: 5745m, 2:10.5/500m
Cool-down 25 minute row: 5510m, 2:16.1/500m

Challenge Score:
130,928m

201207

MONDAY 12/07/2020
Street Parking Vault: Dumbbell "VEINTITRES"
4 Rounds for time of:
15 Dumbbell Burpee Deadlifts

30 Alternating Hang Dumbbell Snatch

RX MEN: 40# DBs
RX WOMEN: 25# DBs

Time: 11:32 (2:48, 3:06, 2:54, 2:44)

Warm-up 25 minute row: 5957m, 2:05.6/500m
Cool-down 25 minute row: 5663m, 2:12.4/500m

Challenge Score:
119,673m

201206

Row 10,000 meters
Time: 44:10.1, 2:12.5/500m

Challenge Score:
108,043m

201205

FRIDAY SHIFT 12/04/2020
6 Rounds
5 Burpees
10 KB/DB Eye-Level Swings
15 KB/DB Hop/Skip Overs

Suggested Weight Range Men: 20-40# DB/KB
Suggested Weight Range Women: 12-30# DB/KB

Scaled: 2 pood kettlebell swings
Time: 5:48

Warm-up 25 minute row: 5726m, 2:10.9500m
Cool-down 25 minute row: 5632m, 2:13.1/500m

Challenge Score:
98,043m

201204

THURSDAY 12/03/2020
PROGRAM B
15 Rounds
5 Deadlifts
3 Squat Cleans

Rest 30 Seconds Between Rounds

135 lb.

Warm-up 25 minute row: 5821m, 2:08.8/500m
Cool-down 25 minute row: 5584m, 2:14.3/500m

Challenge Score:
86,685m

201203

WEDNESDAY SHIFT 12/02/2020
5 Rounds
10 Alternating Unweighted Step Ups
10 Ring/TRX Rows
10 Alternating Unweighted Step Ups
10 Overhead Press

Rest 1 minute between Rounds

Suggested Weight Range Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Suggested Weight Range Women: 12-30# Single DB/KB - or - pair of lighter dumbbells

Scaled: 35 lb dumbbells step-ups 20", supine rows, 35 lb. dumbbell alternating single arm overhead press
Time: 15:08

Warm-up 25 minute row: 5762m, 2:10.9/500m
Cool-down 25 minute row: 5624m, 2:13.3/500m

Challenge Score:
75,280m

201201

Row: 5,000m
Time: 19:36.1, 1:57.6/500m

TUESDAY 12/01/2020
ROGRAM C
15 Min AMRAP
Row 250
20 Alternating Single Arm Dumbbell Snatch
10 Push Up + Pull Across

RX Men: 40-50# DB
RX Women: 25-35# DB

Scaled: 50 lb, push-up tap taps
4 rounds + 250m + 20 dumbbell snatch

Row: 3750m
Time: 16:37, 2:12.9/500m

Challenge Score:
63,930m