23
Dec 2017

Saturday 12/23/17

 

"Twelve Days of Christmas"

100 Meter Run

2 Lateral Burpees Over Bar

3 Front Squats (115/75)

4 Push Press (115/75)

5 Hang Power Cleans (115/75)

6 Pull-ups

7 T2B (v-ups)

8 Box Jumps (24/20)

9 Sit-ups

10 KB Swings (53/35)

11 Front Rack Lunges (115/75)

12 Power Snatch (115/75)

22
Dec 2017

Friday 12/22/17

 

Deadlifts

5-5-5-5-5 (@ 70%)

 

3 Rounds

400 Meter Run

15 SDLHP (70/53)

15 Hand Release Push-ups

21
Dec 2017

Thursday 12/21/17

 

21 Min. EMOM (alt.)

10 Power Cleans (115/75)

10 Wallball Shots (20/14)

10 Burpee Box Jumps (24/20)

20
Dec 2017

Wednesday 12/20/17

 

20 Min. AMRAP

21 Deadlifts (185/135)

15 Pull-ups

9 HSPUs (15 pike push-ups)

19
Dec 2017

Tuesday 12/19/17

 

Power Snatch

Find A Heavy 3RM (TNG)

 

5 Rounds

15 Hang Power Snatch (75/45)

10 OH Squats (75/45)

30 Double Unders

18
Dec 2017

Monday 12/18/17

 

Back Squats

8-8-8-8 (@ 75%)

 

12 Min. AMRAP

5 Squat Cleans (155/105)

10 T2B (15 v-ups)

300 Meter Run

17
Dec 2017

Sunday 12/17/17

 

"Sunday Surprise"

16
Dec 2017

Saturday 12/16/17

 

5 Rounds

15 Power Cleans (135/95)

15 STO (135/95)

15 Box Jumps (24/20)

15
Dec 2017

Friday 12/15/17

 

Find Your 1RM OH Squat

 

12 Min. AMRAP

30 Double Unders

10 Pull-ups

15 OH Squats (95/65)

14
Dec 2017

Thursday 12/14/17

 

Find Your 1RM Power Snatch

 

4 Rounds

21 Push-ups

15 Deadlifts (115/75)

9 Power Snatches (115/75)