December 29, 2017
Warm Up: Stretch
Conditioning:
“DT”
5RFT
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push jerk
Row conditioning:
On the Minute x 12 (3 Rounds)
Min 1- 20/15 Cal Row
Min 2- 17/13 Cal Row
Min 3- 14/11 Cal Row
Min 4- Rest
December 28, 2017
Barbell Conditioning:
EMOM x 5min
5 Touch and Go Power Clean and Jerks
AMRAP x 15min
15 Power Snatch (75/55)
30 Dbl Unders
15 Wall Balls (20/14)
Midline:
2 Rounds (not for time)
50 Ab Mat Sit Ups
20 Back Ext
December 27, 2017
Strength:
Take 20min to build to a Heavy single front Squat
For Time:
21-18-15-12-9-6-3
Kb Swings (70/45)
Front Squat (135/95)
Calorie Bike
December 26, 2017
OHS 10-10-10 (building if able)
AMRAP x 20min
27/21 Cal Row
21 C2B pull-ups
15 Burpee Box Jumps (24/20)
9 Clean & Jerks (135/95)
December 22, 2017
Bench Press 10-8-6-4-2 (building)
Back Ext 5x10
Dips 5x6
4RFT
400m Run
20 Wall Balls (20/14)
15 Deadlifts (225/155)
December 21, 2017
EMOM x 10min
1 Squat Clean
AMRAP ladder x 8min
3,6,9,12,15..etc
Thrusters (95/65)
T2B
Row Conditioning:
EMOM x 16min (4 Rounds)
Min 1- 18/14 Cal Row
Min 2- 15/12 Cal Row
Min 3- 12/9 Cal Row
December 20, 2017
5 Touch and go C&J (choose your load)
5 Rounds on the 4:00min
30 Sit Ups
15 Pull Ups
7 Clean & Jerks (135/95)
Cool Down:
2x20 Barbell Reverse lunge
December 19, 2017
20 Power Snatches (115/75)
20 Bar facing Burpees
20 OHS
20 Squat Snatches
3 Sets not for time
10 Glute ham raises
20 GHD Sit Ups
10 Back Ext
20 Empty barbell goodmornings
December 18, 2017
Full Snatch 2-2-2-2-2 (building)
1500m Row
100 Dbl Unders
50/30 Cal bike
December 16, 2017
Front Squat 12-12-12 (building)
K2E 3x15
10-9-8-7-6-5-4-3-2-1
HSPU
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