Saturday, December 17th 2016
20 Rounds alternating with a partner (10 each)Run 100 meters 3 Power Snatches 1 Rope Climb
Friday, December 16th 2016
75% ME set Deadlift 4xME @ 75-80% Strict Behind the Neck Press 12min AMRAP: 10 Pull-Ups 15 Burpees facing a parallette or DB
Thursday, December 15th 2016
5 RFT: 800m Run 50′ Dumbbell Walking Lunge 10 Dumbbell 1-Arm Snatch
Wednesday, December 14th 2016
“Redemption”: 30min EMOM Min 1 – Double-Unders Min 2 – Burpee Box Jump-Overs Min 3 – Push Press
Tuesday, December 13th 2016
Every 90sec (4 rounds): Min 1: Handstand walk max distance Min 2: ME Strict Handstand Push-Ups in 45 seconds Min 3: 30 Hollow Rocks 15 min AMRAP: 15 Wall Balls
Monday, December 12th 2016
3RM Back Squat “Unbroken Finale” Every 3min for 5 Rounds: Row 350 meters T2B ME set
Sunday, December 11th 2016
For time: Row 1K Then- 5 Rounds of: 30 WallBalls 30 alt DB snatches 30 Abmat Sit Ups 30 Pistols Then- Row 1K
Saturday, December 10th 2016
10 Rounds alt with a partner: Run 400m 1 Round of “DT”
Friday, December 9th 2016
Deadlift ME @ 70% 4×6 Strict Behind the Neck Press 12min AMRAP: 10 Dips 15 Overhead Squats
Thursday, December 8th 2016
40min AMRAP: Row 500m 20 KB Swings 15 Burpees 10 HSPUS
