Dec 10, 2018
Strength
1A) Strict Wall Facing Handstand Push Ups
1B) Horizontal Ring Rows
Fitness
1A) Dumbbell Z Press
1B) Ring Rows
Conditioning
In teams of 3, each athlete occupies a station rotating once all athlete’s have completed their prescribed work, complete as many rounds as possible in 16:00:
- Station 1: 12 Dumbbell Bench Press
- Station 2: 12 Russian Kettlebell Swings (70/53)
- Station 3: 12 Box Jumps with step down
Dec 9, 2018
Winter Weather Update:
Strength
Back Squat
Conditioning
With a partner, alternating full rounds, complete as many rounds as possible in 14:00:
- 10/8 Calories
- 10m Farmer’s Carry Walking Lunge (50/35)
- 8 Burpees over Dumbbells
- 10m Farmer’s Carry Walking Lunge
Dec 7, 2018
Conditioning
Working in teams of 3, alternating full rounds, complete as many rounds as possible in 30:00:
- 12/9 Calories
- 10 Dumbbell Thrusters (50/35)
- 10 Burpees over dumbbells
Dec 6, 2018
Strength
Every minute on the minute for 12:00:
- Slow Snatch Pull + Snatch from position 1 + Power Snatch from position 2
Conditioning
With a partner, complete as many rounds as possible in 20:00:
- 1000m Row or 2000m Bike Erg (alternate every 200m on row, 400m on bike)
- 80 Kettlebell Swings (53/35) (alternate every 20 reps)
- 30 Strict Pull Ups (alternate every 5 reps)
