Wednesday, December 13, 2017
Perform 7 rounds of the following, completing as many reps of each exercise as possible:
• Max calorie assault bike in 30 seconds
Rest 30 seconds
• Max Sumo deadlift high pull in 30 seconds
Rest 30 seconds
• Max bench press in 30 seconds
Rest 30 seconds
• Max box jumps in 30 seconds
Rest 30 seconds
Tuesday, December 12, 2017
Complete as many reps as possible in 8 minutes of:
3 Handstand push ups
1 Rope climb
6 Handstand push ups
1 Rope climb
9 Handstand push ups
1 Rope climb
12 Handstand push ups
2 Rope climb
15 Handstand push ups
2 Rope climb
18 Handstand push ups
2 Rope climb
etc., adding 3 reps to the handstand push-up each round, and 1 rope climb every 3 rounds.
Sunday, December 10, 2017
For time:
90 Double unders
9 Muscle ups
80 Double unders
8 Muscle ups
70 Double unders
7 Muscle ups
60 Double unders
6 Muscle ups
Thursday, December 7, 2017
Complete as many rounds as possible in 12 minutes of:
25 Pull-ups
50 Calorie row
100 Overhead squats (45#/35#)
50 Box jumps (24″/20″)
25 Pull-ups
Wednesday, December 6, 2017
For time:
400m Run
55 Deadlift (225#/155#)
400m Run
*5 over the bar burpees every time you break
Tuesday, December 5, 2017
Strength
Back squat
Conditioning
20-16-12-8-4 reps of:
KB push press (53#/35#)
Toes to bar
