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

June 3 – 9

Sat With a partner – 45 Min Cap – Don’t expect everyone to finish90 Deadlifts 135/9570 Snatches50 Front Squats – Scale so that these 3

May 27 – June 2

Sat May 27 5 Rounds – Each Round, add 10-30# and drop the reps of the hang snatch by 3Partner 1 15 TTB/GHDPartner 2 15

May 20 – 26

Sat 35Min AMRAP – With a partner  100M OverHead Plate Carry 45/35# (1 plate split as needed) RX+ 55/4510 Curtis P* 95/65 RX+ 100/70# DBall (split as needed)10

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