Wednesday, December 12, 2018
Strength
Back squat
Conditioning
6 Rounds for time of:
10 Calorie assault bike
5 Deadlift (315#/225#)
Tuesday, December 11, 2018
For time:
• 50 Box jump (24″/20″)
• 50 Jumping pull-ups
• 50 Kettlebell swings (53#/35#)
• 50 Walking Lunge
• 50 Knees to elbows
• 50 Push press, (45#/35#)
• 50 Back extensions
• 50 Wall ball shots (20#/14#)
• 50 Burpees
• 50 Double unders
Sunday, December 9, 2018
Volume training
AMRAP in 10 minutes of:
3 Bear complex (155#/105#)
5 Over the bar burpees
15 Calorie assault bike
Saturday, December 8, 2018
5 Rounds for time of:
10 Alternating front rack step ups (95#/65#)
10 Toes to bar
Thursday, December 6, 2018
AMRAP in 4 minutes of:
50 Double unders
25 KB swings
-Rest 2 minutes-
AMRAP in 4 minutes of:
50 Double unders
25 Sit ups
-Rest 2 minutes-
AMRAP in 4 minutes of:
50 Double unders
25 KB swings
-Rest 2 minutes-
AMRAP in 4 minutes of:
50 Double unders
25 Push ups
Wednesday, December 5, 2018
Strength
Back squat
Conditioning
For time:
200m Run
21 Push press (95#/65#)
21 Pull ups
200m Run
15 Push press (115#/80#)
15 Pull ups
200m Run
9 Push press (135#/95#)
9 Pull ups
Tuesday, December 4, 2018
Skill
Clean
Conditioning
“Linda”
10-9-8-7-6-5-4-3-2-1 reps for time of:
Benchpress 1x bodyweight
Clean 3/4x bodyweight
Deadlift 1.5x bodyweight
