Wednesday 2017.12.13

Dec 12, 2017

Strength

3 Rounds:

  • :20 L-Sit Hold
  • 1:00 Sandbag Bear Hug

Rest as needed.

Conditioning

With a partner, alternating full rounds, complete 3 rounds each:

  • 12/8 Calorie Bike or Row
  • 10 Dumbbell Power Cleans (50/35)
  • 10m Dumbbell Front Rack Walking Lunge (50/35)
  • 10 Burpees
  • 10m Dumbbell Farmer’s Carry (50/35)

 

Tuesday 2017.12.12

Dec 11, 2017

Strength

Back Squat

Performance:

  • 4 x 1 @ 85-90% (of 1 rep max)

Fitness:

  • 4 x 3-5 @ 21X1

Conditioning

3 Rounds for time:

  • 30/20 Calorie Bike or Row
  • 20 Dumbbell Front Squats (50/35)
  • 10 Bar Muscle Ups

15:00 Time Cap

*Scale the number of bar muscle ups down to something you can do in 1-2 sets or choose a pull up variation and perform 15 reps.*

Saturday 2017.12.09

Dec 8, 2017

Conditioning

Working in teams of 3, with a continuously running clock, complete 2 rounds of:

  • 3:00 Max Power Cleans (155/105) (OPWAAT)
  • 1:00 Max Synchro High Five Burpees
  • 3:00 Max Hang Squat Cleans (155/105) (OPWAAT)
  • 1:00 Max Synchro High Five Burpees

Friday 2017.12.08

Dec 7, 2017

Strength

Overhead Squat

  • Heavy single with a :05 descent and a :05 pause in the bottom

Conditioning

For time:

  • 50/35 Calorie Bike or Row
  • 40 Toes to Bar
  • 30 Alternating Dumbbell Snatch (70/45)