Dec 6, 2017
Conditioning
At 0:00, complete 3 rounds:
- 8 Axle Bar Deadlifts (you choose the weight)
- 8 Burpees over Axle Bar
At 6:00, complete 3 rounds:
- 10/7 Calorie Bike
- 10 Russian Kettlebell Swings (70/53)
At 12:00, complete 3 rounds:
- 10/7 Calorie Row
- 10 Dumbbell Push Press (55/40)
At 18:00, complete 3 rounds:
- 30 Double Unders
- 10 Ring Dips
At 24:00, complete 3 rounds:
- 5 Sandbag Cleans (150/100)
- 15 Air Squats
At 30:00, complete 3 rounds:
- 10 Alternating Dumbbell Snatch (50/35)
- `10 Box Jumps (24/20)
**There is a 3:00 time cap on each interval.**
Dec 5, 2017
Strength
Every 1:30 for 10 sets:
Fitness:
- Slow Clean Pull + Hang Clean (Knee)
Conditioning
Complete as many rounds as possible in 12:00:
- 10m Double Kettlebell Front Rack Carry (35/53)
- 7 Burpees
- 10m Kettlebell Farmer’s Carry Walking Lunge (35/53)
- 7 Burpees
Dec 4, 2017
Gymnastics Conditioning
8 Rounds:
- 20 Double Unders
- 6 Handstand Push Ups
Rest :20
The handstand push ups must be unbroken. Either scale the number back or choose an easier progression.
Conditioning
4 Rounds:
- 12/8 Calorie Bike or Row
- 15 Chest to Bar Pull Ups
Rest 2:00
These are hard sprints. The pull ups must be unbroken. Either scale the number back (to no less than 10) or choose an easier progression.
Dec 1, 2017
Conditioning
With a continuously running clock, working in teams of 3, from 0:00-8:00:
- Bike or Row as many calories as possible (opwaat)
From 12:00-20:00:
- Establish a 3 rep max push press from the ground (1 barbell per team)
From 24:00-32:00, complete as many rounds as possible:
- 15 Synchro Air Squats
- 15 Synchro Sit Ups
- 3 Power Clean Relay (205/135)
