Sunday, December 11, 2016
Conditioning
“The Ghost”
6 Rounds for total reps of each:
1 Minute max calorie row
1 Minute max burpees
1 Minute max double unders
1 Minute rest
♦ compare to 04/14//16 ♦
Thursday, December 8, 2016
Strength
Squat
Conditioning
5 Rounds for time of:
8 Thrusters (155#/105#)
8 Bar facing burpees
Wednesday, December 7, 2016
As many reps as possible in 18 minutes of:
3 Rope climbs
30 Sit ups
30 Double unders
Tuesday, December 6, 2016
Strength
Squat
Conditioning
Complete as many reps as possible in 12 minutes following the rep scheme below until time expires:
2 Clean & jerk (185#/130#)
1 Round of “Cindy”
4 Clean & jerk (185#/130#)
1 Round of “Cindy”
6 Clean & jerk (185#/130#)
1 Round of “Cindy”
8 Clean & jerk (185#/130#)
1 Round of “Cindy”
10 Clean & jerk (185#/130#)
1 Round of “Cindy”…
Sunday, December 4, 2016
Strength
Squat
Conditioning
Every 5 minutes for 5 rounds:
Run 400m
20 Wall ball (20#/14#)
Saturday, December 3, 2016
4 Rounds for time of:
5oom Row
5 Strict pull ups
10 Kipping pull ups
25 KB swings (70#/53#)
5 Strict ring dips
10 Kipping ring dips
