Sunday, December 31, 2017
10 Rounds for time of:
6 Shoulder press (95#/65#)
12 Push ups
24 Double unders
Saturday, December 30, 2017
0:00 – 5:00 –
75 Calorie assault bike
5:00 – 10:00 –
75 Wall ball (20#/14#)
10:00 – 15:00 –
75 Toes to bar
15:00 – 20:00 –
75 Calorie assault bike
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#)
