Thursday, December 28, 2017
Strength
Push jerk
Conditioning
3 Rounds of:
500m Row
12 Deadlift (BW)
21 Over the bar burpees
Wednesday, December 27, 2017
Perform 5 rounds of the following:
• Max alternating KB swings in 1 minute
Rest 30 seconds
• Max rope climbs in 1 minute
Rest 30 seconds
• Max handstand push ups in 1 minute
Rest 30 seconds
• Max box jumps in 1 minute
Rest 30 seconds
Tuesday, December 26, 2017
Strength
Squat
Conditioning
AMRAP in 9 minutes of:
6 Hang power cleans (135#/95#)
9 Front squats (135#/95#)
12 Ring push ups
Sunday, December 24, 2017
AMRAP in 20 minutes of:
500m Row
10 Pull ups
10 Toes to bar
10 Overhead walking lunges (45#/25#)
Saturday, December 23, 2017
For time:
1 round of:
100 double-unders
50 squats
25 Push press (95#/65#)
Then, 2 rounds of:
60 double-unders
30 squats
15 Push press (95#/65#)
Then, 3 rounds of:
40 double-unders
20 squats
10 Push press (95#/65#)
Thursday, December 21, 2017
3 Rounds for time of:
30 Pull ups
30 One arm KB swings (53#/35#)
30 Box jump overs (24″/20″)
Wednesday, December 20, 2017
3 Rounds for time of:
400m Run
* rest 2 minutes
30/25 Calorie Assault Bike
* rest 2 minutes
20/15 Calorie Row
* rest 2 minutes
♦ compare to 2/23/17 ♦
Tuesday, December 19, 2017
Strength
Squat
Conditioning
EMOM for 10 minutes of:
Odd: 15 Wall ball (30#/20#)
Even: 15 Deadlift (225#/1555#)
