Wednesday, December 13th 2017
Squat Every two minutes for 10 minutes: 5 reps 30 minute emom: Min 1: Burpee Box Jumps Min 2: DB Hang Cleans (full) Min 3: Cal Row
Tuesday, December 12th 2017
In 10 minutes: Row 100/75 Calories Then with the remaining time Find a 1RM Hang Snatch Part 1 1 Round for time: 50 Double Unders 25 Wall Balls 12 Chest
Monday, December 11th 2017
20 mins 3-4 rounds 3x 10 sec Body tightener w/ 10 sec rest 1 Hollow body wall walk + 3 shoulder shrugs 30 sec hollow body hold Accumulate 1 min
Sunday, December 10th 2017
5 Rounds Run 800 meters 40 Grasshoppers (total) 30 Wall Balls 20 Chest to Bar 1:00 acc hang on pull-up bar
Saturday, December 9th 2017
50 Rep Max Back Squat Partner Conditioning 100 Push-Ups 200 Abmat Sit-Ups 300 Double Unders 400 Meter Run together 50 Deadlifts 400 Meter Run together 300 Double Unders 200 Abmat
Friday, December 8th 2017
21-15-9 Hang Power Cleans 20 min AMRAP 1 Bar Muscle Up 1 Power Snatch 10 Double Unders 2/2/20, 3/3/30, etc.
Thursday, December 7th 2017
5 Rounds 60 sec plank 20 Back Extensions(L1/L2 do arch ups) 20 Single Leg Deadlifts (10 each side) 4 Rounds for time: 20 alt DB snatches 15 Toes to
Wednesday, December 6th 2017
Squat Every two minutes for 10 minutes: 5 reps, across 30 minute emom: Min 1: Burpee Box Jumps Min 2: DB Hang Cleans (full) Min 3: Cal Row
Tuesday, December 5th 2017
Every 90 seconds for 15 minutes: 30 double unders + 2 Hang Snatches Part 1: 1 Round for time: 20 Wall Balls 20 KB Swings 200 Meter Run Time
Monday, December 4th 2017
5 reps of 3 sec hollow + 3 sec arch hangs with band between toes *5 burpee penalty if you lose the band 3 reps of bar muscle up negative
