Saturday, December 23rd 2017
Every 2 minutes for 14 minutes: 1 Back Squat @90% With a partner complete the following and divide up anyhow: 3 Rounds: 40 Calorie Row 30 Toes to
Friday, December 22nd 2017
21-15-9 Shoulder to Overhead 4 rounds for time: 50’ Handstand Walk 15 DL 400m run
Thursday, December 21st 2017
5 Rounds 20 Abmat Sit-Ups (Rx+ GHD) 45 second Arch Up hold (Rx/Rx+:top of Back Ext hold) 8 Bulgarian Split Squats a side Row a 2K Every 2 minutes get
Wednesday, December 20th 2017
Squat Every two minutes for 10 minutes: 3 reps, across 30 minute EMOM: Min 1: Double Unders Min 2: 15 Unbroken Wall Balls Min 3: 2 Rope Climbs
Tuesday, December 19th 2017
Every 2 minutes for 20 minutes: 1 Snatch Pull + 1 Snatch + 1 Hang Snatch, Building Conditioning: Open Workout 15.4 8 minute amrap: 3 Handstand Push-Ups 3
Monday, December 18th 2017
20 mins 3-4 rounds 5 box rocks 4 box single leg extensions (2/side) 20 wall facing handstand shoulder taps 50’ handstand walk 5 Rounds for time: 12 Burpee DB Box
Sunday, December 17th 2017
5 Rounds 500 meter row 100 meter farmer’s carry 200 Meter Sandbag Run
Saturday, December 16th 2017
Every 2 minutes for 16 minutes: 3 Deadlifts Building 24-minute EMOM Barbell thrusters Bar facing burpees
Friday, December 15th 2017
21-15-9 Hang Power Cleans 40 T2B buy in Accumulate 4 min HS hold *every time you come down, run 200m 40 T2B cash out 20 min cap
Thursday, December 14th 2017
5 Rounds 60 sec plank 20 Back Extensions(L1/L2 do arch ups) 20 Single Leg Deadlifts (10 each side) 25 minute amrap: 100 Foot Bear Crawl 2 Rope Climbs 30
