Dec 26 – 30

Mon Dec 26

Build to a heavy 1 rep Back Squat
Build to a heavy 1 rep Strict Press

Metcon

3 Rounds

4 Min Cycles
1st 2 Min
10 front squats 95/65 (Scale to 1/3 of your 1RM back squat)
and 1 Max set of Strict Pull Ups or 30 seconds of pulling work.
2nd 2 Min
20/15 Cal – RX+ 30 Cal

Tues Dec 27

With a partner, alternate rounds
40 Min AMRAP
10 Rounds
20 DB Hang Clean and Jerk 50/35
10 TTB/GHD

3 Min Break
10 Rounds
10 Box Jump
10 Burpees

3 Min Break
AMRAP
5 Muscle Ups
20 Second plank each side
Some groups won’t finish the Box Jump/burpees, some will get 5+ rounds of muscle ups
Score your total burpees + muscle ups

Wed Dec 28

With a Partner
2 Rounds Each (12 Min total)
Partner 1 works for 3 Min while partner 2 rests, then switch
12 Deadlift 155/105
9 Hang Clean
6 Shoulder to OverHead
Max Cal in remaining time
Then Partner 1 works for 3 Min while partner 2 rests, then switch

2 Rounds Each (12 Min total)
20 Wall Balls (20/14)
10 Burpees
Max Cal in remaining time
Then Partner 1 works for 3 Min while partner 2 rests, then switch

2 Rounds Each (12 Min total)
3 Wall Walks
5 Dball Cleans (100/70) (or Barbell Squat Cleans 155/105)
Max Cal in remaining time
(Score total Cals over all 36 min)

Thurs Dec 29

Build to a heavy Deadlift
Build to a heavy Bench

Metcon

5 Rounds
:90 on :90 off
50 Double Unders (Scale to 45 seconds)
Max Russian KB Swings 70/53

POPULAR POSTS

Dec 2-9

  SAT Dec 2 30 Min AMRAPPartners alternate every 10 reps/cal100/70 Cal100 DB Snatch100 Box Step Up w/ DB SUN 03 4 Wall Walks15 Muscle

Nov 25-Dec 1

Sat Nov 25 Partner 1 works for 1 minute while partner 2 restsPartner 2 works for 1 minute white partner 1 rests 40 Min AMRAP55

Nov 18 -24

Sat – Nov 18 10 Cal Bike 10 Snatch @135/9520 Cal Bike 20 BMU30 Cal Bike 30 Clean & Jerk40 Cal Bike 40 Pull Up50

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