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

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