Monthly Archives: December 2017

Midline work 12 min EMOM 1… 25-35 sec plank 2… 6-10 V-ups Conditioning Teams of 2 100/80 Cal row 100 Wall ball 20/14 50 Burpee Box Jump over 24/20 -15 min cap-

Strength 3 Power Clean EMOM x 10 min Start moderate and build Conditioning 16 min AMRAP 8 Power Clean and Jerk 135/95 16 KB Swing 53/35 32 Double Under Scale: 32 single under

“Nickel and Dime” AMRAP 5 21-15-9 Pull up Front Squat (115/80#) Remaining Time = Max Burpees Rest 5:00 AMRAP 5 9-15-21 Pull up Front Squat (115/80#) Remaining Time = Max Burpees

Conditioning 4 min amrap 5 ground to overhead 165/115 5 burpee rest 4:00 5 ground to overhead 135/95 5 burpee over the bar rest 4:00 5 ground to overhead 95/65 5 bar facing burpee Each amrap scored separately for 3 separate scores

Strength 4 Bench Press every 1:30 x 6 sets start moderate and build Conditioning 7 min AMRAP 15 KB Swing 53/35 15 Box Jump over 24/20

  Mary XXX AMRAP in 20 minutes 10 Handstand Push-Ups 20 Pistols (alternating legs) 30 Pull-Ups 15 Handstand Push-Ups 30 Pistols (alternating legs) 45 Pull-Ups 20 Handstand Push-Ups 40 Pistols (alternating legs) 60 Pull-Ups 25 Handstand Push-Ups 50 Pistols (alternating legs) 75 Pull-Ups 30 Handstand Push-Ups 60 Pistols (alternating legs) 90 Pull-Ups  

Strength 1 Push Jerk EMOM x 10 min Start moderate and build Conditioning 9 min AMRAP 10 double under 3 burpee 15 double under 6 burpee 20 double under 9 burpee continue adding 5 double under and 3 burpee per round

Strength 5RM touch and go squat clean Conditioning 3 rounds 1 min Thruster 135/85 1 min Chest to bar pull up 1 min Rest

Strength 2×12 Front Squat @75% of 1RM Conditioning Teams of 2 12 min AMRAP 15 KB Swing 53/35 30 Air squat Alternate each round

Strength 5 Push Press every 1:30 by 5 sets start moderate and build Conditioning 3 rounds 1 min calorie row 1 min shoulder to overhead 135/95 1 min burpee 1 min rest

Fran 21-15-9 Thruster 95/65 Pull up

Strength 3RM Hang Power Snatch Conditioning 8 min AMRAP 5 Hang Power Snatch 155/105 30 Double Under