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Monday, December 4, 2017
171204: Thruster Build to Heavy Set of 5 from the Floor –then– “Hopped Up” AMRAP 7: 3 Thrusters (95/65), 3 Lateral Burpees 6 Thrusters (95/65), 6 Lateral Burpees 9 Thrusters (95/65), 9 Lateral Burpees...
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Tuesday, December 5, 2017
171205: “Annie Got A Ball” 100 Double Unders, 50 AbMat Sit-ups, 200m Run 80 Double Unders, 40 AbMat Sit-ups, 200m Run 60 Double Unders, 30 AbMat Sit-ups, 200m Run 40 Double Unders, 20 AbMat Sit-ups,...
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Wednesday, December 6, 2017
171206: Deadlift 5 sets of 3. Every :90. Start at ~75%. -then– “Dead Ahead” 4 Rounds: 21 Deadlifts (135/95) 15/10 Calorie Bike 9 Push Jerks (135/95) — 630 Yoga with Bee
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Thursday, December 7, 2017
171207: “Mush, Mush” 5 Rounds: 10 Dumbbell Squat Cleans (45/30) 3 Muscle Ups –then– Core — 630 Skills: Gymnastics…Handstands -then- Max Distance Handstand Walk
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Friday, December 8, 2017
171208: “Bear Bags” 5 rounds for time: 10 Front Rack Reverse Lunges (95/65) 10 Power cleans (95/65) 10 Box Jump Overs 200 Meter Row
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Saturday, December 9, 2017
171209: “Randy Savage” 5 Rounds: On the 4:00 400 Meter Run 2 Rounds of “Macho Man” (185/135) NOTE: Score is your slowest round; “Macho Man” – 3 power cleans, 3 Front Squats, 3 Jerks
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Sunday, December 10, 2017
171210: 10 Minutes: Pistol Practice –then– Tabata Pistols (score this for total reps) –then– 20 Min EMOM Minutes: 1) 10 Shoot Thru on Parallette/Stack of Plates/Boxes 2) :10 HS Hold (RX is...
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Monday, December 11, 2017
171211: Bulgarian Split Squat 4×8 /side. With Barbell From Rack –then– “Jackie’s Bike” 70/50 Calorie AB 50 thrusters (45/35) 30 Pull ups NOTE: 1000m row if no bikes available
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Tuesday, December 12, 2017
171212: On the Minute x 10 1 Power Snatch + 1 Hang Power Snatch –then– “Shake Down” 4 Rounds: 30 Double Unders 20 alternating Dumbbell Snatches (50/35) 160m run — No 630 Skills Tonight…will return...
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Wednesday, December 13, 2017
171213: “Poke” AMRAP 4: 27/21 Calorie Row 27 Burpees 27 Toes To Bar Rest 4:00 AMRAP 4: 21/15 Calorie Row 21 Burpees 21 Toes to Bar Rest 4:00 AMRAP 4: 15/9 Calorie Row 15 Burpees 15 Toes to Bar — 630...
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Thursday, December 14, 2017
171214: “Farmer’s Tan” Teams of 3: AMRAP 20: 200 Meter Farmers Carry (70’s/53’s) 75/50 Calorie Bike 200 Meter Farmers Carry (70’s/53’s) 75 Wallballs (20/14) — 630 Skills: Gymnastics…Climbing drills...
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Friday, December 15, 2017
171215: Back Squat 5 sets of 3. Every 2:00. ~70-80% –then– “Leg Stand” Alternating Tabata x 16 (8 each) Empty Bar Back Squats Double Unders NOTE: 1st 20/10 interval is back squats. 2nd is jump rope....
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Sunday, December 17, 2017
171217: Gym Closed for Clean-up…get outside and enjoy the wild!
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Monday, December 18, 2017
171218: Snatch 15 minutes to build to Heavy single –then– “Selvage” 3 Rounds for time: 60 Double Unders 30/21 Calorie Row 15 Overhead Squats (115/80)
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Tuesday, December 19, 2017
171219: “Mixed Feelings” 5 Rounds, On the 4:00 12 Toes to Bar 16 Deadlifts (135/95) 20/14 Calorie Bike — 630 Skills: Jumping Rope (i.e., Double under practice) -then- “Annie”
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Wednesday, December 20, 2017
171220: “Front Loader” Teams of 3: AMRAP 7 50 Push Press (135/95) 50 Push Press (155/105) AMRAP Push Press (185/135) rest 3 minutes AMRAP 7 50 Front Squats (135/95) 50 Front Squats (155/105) AMRAP...
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Thursday, December 21, 2017
171221: “Three Cheers” AMRAP 18: 3 Kettlebells Swings (53/35) 3 Box Jump Overs (24/20) 200m Run 6 Kettlebells Swings (53/35) 6 Box Jump Overs (24/20) 200m Run 9 Kettlebells Swings (53/35) 9 Box Jump...
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Friday, December 22, 2017
171222: 4 sets DB Bench x8 –and– Banded Low Row x20 –then– “Voorhees” AMRAP 13: 55 Burpees 55 Pull-ups 55/40 Calorie Row 55 Handstand Push-ups
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Saturday, December 23, 2017
171223: “12 days of Christmas” 1- Strict HSPU 2- Burpee 3- C2b Pull Ups 4- Toes to bar 5- Goblet Squat (70/55) 6- Kettlebell Swings (70/55) 7- Lunges per leg w/ Slam Ball 8- Ball Slams (30/20) 9-...
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