Thursday, December 12, 2019
Complete as many rounds as possible in 20 minutes of:
10 Nurpees
1 Rope climb
5 Deadlift (275#/185#)
Wednesday, December 11, 2019
12-9-6 reps of:
Front squat (155#/105#)
Push press (155#/105#)
-THEN-
30 Toes to bar
-THEN-
21-15-9 reps of:
Front squat (95#/65#)
Push press (95#/65#)
Tuesday, December 10, 2019
Skill / Strength
Snatch
Conditioning
Max calorie assault bike in 3 minutes
rest 1 minute
Max push ups in 3 minutes
rest 1 minute
Max distance sled drag (185#/135#) in 3 minutes
Sunday, December 8, 2019
“Helen”
3 Rounds for time of:
400m Run
21 KB swings (55#/35#)
12 Pull ups
♦ compare to 9/16/17 ♦
Saturday, December 7, 2019
3 Rounds for time of:
30 Burpees
30 Weighted box step ups (20#/14# – 24″/20″)
Every 3 minutes row 300m
Thursday, December 5, 2019
For time:
10 Wall ball (20#/14#)
15/12 Calorie assault bike
20 Wall ball (20#/14#)
15/12 Calorie assault bike
30 Wall ball (20#/14#)
15/12 Calorie assault bike
40 Wall ball (20#/14#)
15/12 Calorie assault bike
50 Wall ball (20#/14#)
15/12 Calorie assault bike
At the 10:00 mark:
150 Sit ups
20 Muscle ups
(partition any way)
Wednesday, December 4, 2019
Skill / Strength
Snatch
Conditioning
27- 21-15-9 reps of:
Sumo deadlift high-pull (95#/65#)
Box jump overs (24″/20″)
