Strength
2 Front Squats every 2:00 x 5 rounds, building
Conditioning
10 minute AMRAP
10 Deadlifts
10 Hang Power Cleans
10 Front Squats 95/65
12/14/2018
Teams of 2
22 min AMRAP
22 Burpee Box Jump Overs 24/20
44 DB Snatch 50/35
12/13/2018
Strength
4 Back Squats every 2:00 x 5 sets, building
Conditioning
40-30-20
Wall Balls 20/14
12-9-6
Bar Muscle ups
Cap: 12 Minutes
12/12/2018
Annie
50-40-30-20-10
Double Unders (x2 single under)
Ab mat sit ups
12/11/2018
Strength
2 Push Press ever 1:30 x 5 sets, building
Conditioning
9 min AMRAP
2 Shoulder to overhead 135/95
2 Burpees over the bar
4-4,6-6..etc
12/10/18
Conditioning
12 min AMRAP
5 Power Cleans 115/75
5 Thrusters 115/75
10 Pull ups
30 Double Unders
*BB complex must be done UB*
Rest 3:00
Strength
10 min EMOM
1 Clean, building
12/7/18
Teams of 2
For time:
5,000m Bike
150 double hang KB snatch 35s/26s
100 double KB thrusters 35s/26s
cap: 25
12/6/2018
Strength
2 Deadlifts every 1:30 x 5 sets, building
Conditioning
10 min AMRAP
20 Wall Balls 20/14
15 Deadlifts 115/75
10 Hang Power Cleans 115/75
12/5/2018
“The Ghost”
- 6 Rounds for Total Reps
- 1 minute of Rowing (for calories)
- 1 minute of Burpees
- 1 minute of Double-Unders
- 1 minute Rest
12/4/2018
Strength
2 Touch and go cleans every 1:30 x 5 sets, building
Conditioning
5 rounds for time:
10 Toes to bar
15 Box Jump Over 24/20
20 KB swing 53/35
Cap: 15 minutes
