Dec 9-15

Sat Dec 9

40 Min AMRAP
Partner 1 works for 1 minute while partner 2 rests
Partner 2 works for 1 minute white partner 1 rests
At 20 Min switch to :30/:30

60/40 Cal Bike/Ski/Row (transition quickly)
60 Pull Ups – RX+ 30 Muscle Ups
60 Goblet Squat – RX+ DBall Squats
60 DB Hang Clean&Jerk – RX+ DBall Clean and Jerk
60 TTB – RX+ 15 Rope Climb

Sun 

2 Rounds
1000m Row or 3k Bike or 300 Double Unders
20 DB Devils Press 50/35 1DB
30 Box Step over with DB
10 Burpee Pull Ups

Monday

CLEAN COMPLEX

Every 2:00 for 12:00 (6 Sets)
@loading

1 Clean High Pull
1 Power Clean
1 Hang Power Clean
1 Front Squat

*3″ pause in catch for the Power Clean and Hang Power Clean.

Metcon:

For Time (CAP 16:00)

50 KB Swing @53/35
40 TTB
30 Clean @155/105
20 HSPU
10 Muscle Up

Tues

“OPEN 14.5”

For Time (CAP 20:00)

21-18-15-12-9-6-3
Thruster @95/65
Bar Facing Burpee

Strength

BENCH PRESS

Every 2:30 for 12:30 (5 Sets)

6 Bench Press for load

Wednesday 

DEADLIFT

Every 3:00 for 15:00 (5 Sets)

8 Deadlift for load

Metcon:

EMOM 16:00 (4 Sets)

a. 10-15 Box Jump Over
b. 15-20 KB Suitcase Deadlift* @70/53
c. 20m/arm, KB Suitcase Carry
d. 1:00 Plank Hold

*One side each round.

Thursday 

FRONT SQUAT

Every 2:30 for 12:30 (5 Sets)

6 Front Squat for load

Metcon:

For Time (CAP 18:00)

150 Wallball @20/14

*Every break: 250/200m Row-Ski OR 500/400m Bike

**Stopping doing it is considered a break!!!

Friday 

SNATCH COMPLEX

Every 2:00 for 12:00 (6 Sets)
@loading

1 Snatch High Pull
1 Power Snatch
1 Hang Power Snatch
1 OHS

*3″ pause in catch for the Power Snatch and Hang Power Snatch

Metcon

AMRAP 14:00

5 Muscle Up
10 Alt. DB Snatch @50/35
15 Double Under

POPULAR POSTS

DEC 14 – 20

Saturday 16 Rounds For Time (CAP 38:00)w/ a partner…“YOU GO I GO” (one round each) 250/200m Row-Ski or 600/400m Bike9 Deadlift @135/95 (RX+ 155/105)6 Hang

DEC 7 – 13

Saturday 30 Rounds For Time (CAP 35:00)w/ a partner…“YOU GO I GO” (one round each)1 Muscle Up3 Power Snatch @115/855 Burpee Over BarRX+ @135/95 Sunday

NOV 30 – DEC 6

Saturday For Tiime (CAP 35:00)w/ a partnerBuy-in 5000/4000m Row-Ski or 12500/8750m Bikethen…100 Thruster @95/65*Every time you switch: 5 SYNCHRO Burpee Over Bar Sunday 3 Rounds

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