Thursday 2018.12.06

Dec 5, 2018

Strength

Front Squat

  • Heavy 2 rep with a :05 descent and a :05 pause

Conditioning

3 Rounds

In 3:00:

  • 60 Double Unders
  • 16 Dumbbell Box Step Ups (50//35)
  • Max Burpees in remaining time

Rest 3:00

Wednesday 2018.12.05

Dec 4, 2018

Conditioning

Every minute on the minute for 30:00:

  • 12/9 Calories
  • 10 Kettlebell Deadlifts + :30 Farmer’s Hold (70/53)
  • 20m Forward Crawl

Tuesday 2018.12.04

Dec 3, 2018

Strength 

Back Squat

  • 4 x 2-4 @ 50X0

Conditioning

3 Rounds for time:

  • 20 Toes to Bar
  • 20 Burpee Box Jump Overs (24/20)

Monday 2018.12.03

Dec 2, 2018

Strength

Turkish Get Up

  • Complete 8 reps per arm, you choose the weight

Conditioning

For time:

  • 50 Devil Press (35/25)
  • 35 Pull Ups
  • 50/45 Calories

20:00 time cap.

Week of 2018.12.03 Preview

Dec 2, 2018

Microcycle Preview

  • Monday: Turkish Get Up
  • Tuesday: Back Squat
  • Wednesday: Long EMOM
  • Thursday: Front Squat
  • Friday: Snatch
  • Saturday: Team Workout