Tuesday December 14th

Long workout today. Don’t be late for class but if you are, be ready to start the workout at :15 after
20 Slow A-frame Toe Touches
2 Rounds
10 Single DB RDLs (per side)
10 Single Arm DB STOH (5 per arm)
2 Wall Walks

AMRAP 4 Minutes x 5
4 Toes to Bar
8 S-arm DB Hang Clean and Jerk 50/35lbs
15′ HS Walk
Rest 2:00 between AMRAPs.
Continue where you left off after each AMRAP.

Feel: Cardio

Pacing: Sustain

Target Score:  12+ Rounds

Firebreather Score: as close to EMOM or faster as possible (20+ rounds)


  • Toes to Bar: Should be one set each round. Scale to kipping knee raises or V-ups if Toes to bar are not consistent.
  • DB HC&J: Should be unbroken each set. Athlete can alternate arms when desired, but should aim to keep things even, whether thats splitting the 8 reps to 4 reps per arm per round, or alternating full rounds on one side.
  • HS Walk: If athlete can consistently walk 5’, allow them to HS Walk. If no HS Walk, scale to 1 Wall Walk or 30’ Bear Crawl.

In 7 minutes accumulate as much time as possible in an L-sit (straight leg more advanced, knees bent if your are working on it)