Wednesday, December 16, 2020
5 Rounds for time of:
10 Front squats (115#/80#)
10 Push press (115/80#)
10 Chest to bar pull ups
Tuesday, December 15, 2020
For time:
21 Overhead squats (135#/95#)
42 Push ups
15 Overhead squats (135#/95#)
30 Push ups
9 Overhead squats (135#/95#)
18 Push ups
Sunday, December 13, 2020
For time:
250m Run
27 KB swings (53#/35#)
9 Strict handstand push ups
250m Run
21 KB swings (53#/35#)
7 Strict handstand push ups
250m Run
15 KB swings (53#/35#)
5 Strict handstand push ups
250m Run
9 KB swings (53#/35#)
3 Strict handstand push ups
Saturday, December 12, 2020
300 Weighted box step ups for time.
- Every 3 minutes perform 9 burpees.
Prescribed weights / box heights:
20#/14# Vest
24″/20″ Box
Thursday, December 10, 2020
Skill / Strength
Sotts press
Conditioning
5 Rounds for time of:
21 Thrusters (75#/55#)
21 Double unders
Wednesday, December 9, 2020
AMRAP in 18 minutes following the rep scheme of:
6 Calorie assault bike
6 Dumbbell snatch (50#/35#)
12 Calorie assault bike
12 Dumbbell snatch (50#/35#)
18 Calorie assault bike
18 Dumbbell snatch (50#/35#)
24 Calorie assault bike
24 Dumbbell snatch (50#/35#)
If you complete the round of 24, go on to 30. If you complete 30, go on to 36, etc.
Tuesday, December 8, 2020
Skill / Strength
Split jerk
Conditioning
For time:
12 Pull ups
7 Hang cleans (155#/105#)
41 Sit ups
12 Pull ups
7 Front squats (155#/105#)
41 Sit ups
12 Pull ups
7 Push press (155#/105#)
41 Sit ups
