STRENGTH:
Front Squat
5 sets of 4 reps @ 75%
METCON:
Teams of 2…split work evenly
18 MIN AMRAP:
40/30 calorie row
30 DB Thrusters
20 Burpee Box Jump Overs
RX+ -50/35lbs, 30/24”
RX – 35/20lbs, 24/20”
Scaled L1 – 20/15lbs, 24/20”
Scaled L2 – 15/10lbs, 20”
STRENGTH:
Front Squat
5 sets of 4 reps @ 75%
METCON:
Teams of 2…split work evenly
18 MIN AMRAP:
40/30 calorie row
30 DB Thrusters
20 Burpee Box Jump Overs
RX+ -50/35lbs, 30/24”
RX – 35/20lbs, 24/20”
Scaled L1 – 20/15lbs, 24/20”
Scaled L2 – 15/10lbs, 20”
STRENGTH:
Front Squat
5 sets of 4 reps @ 75%
METCON:
Teams of 2…split work evenly
18 MIN AMRAP:
40/30 calorie row
30 DB Thrusters
20 Burpee Box Jump Overs
RX+ -50/35lbs, 30/24”
RX – 35/20lbs, 24/20”
Scaled L1 – 20/15lbs, 24/20”
Scaled L2 – 15/10lbs, 20”
E3MOM for 15 MIN:
3-position snatch (floor, knee, mid-thigh) – @ 70% of 1-RM
Metcon Start by:
With a partner…
15 MIN AMRAP:
40/30 Calorie Row
30 DB Snatch
20 MU
E3MOM for 15 MIN:
3-position snatch (floor, knee, mid-thigh) – @ 70% of 1-RM
Metcon Start by:
With a partner…
15 MIN AMRAP:
40/30 Calorie Row
30 DB Snatch
20 MU
E3MOM for 15 MIN:
3-position snatch (floor, knee, mid-thigh) – @ 70% of 1-RM
Metcon Start by:
With a partner…
15 MIN AMRAP:
40/30 Calorie Row
30 DB Snatch
20 MU
On a 20 MIN RUNNING CLOCK:
Back squat
5 sets of 4 reps @ 75% of 1-RM
Metcon Start by:
For time:
200m Run
60 Wall Balls
400m run
40 Wall Balls
200m run
20 Wall Balls
On a 20 MIN RUNNING CLOCK:
Back squat
5 sets of 4 reps @ 75% of 1-RM
Metcon Start by:
For time:
200m Run
60 Wall Balls
400m run
40 Wall Balls
200m run
20 Wall Balls
On a 20 MIN RUNNING CLOCK:
Back squat
5 sets of 4 reps @ 75% of 1-RM
Metcon Start by:
For time:
200m Run
60 Wall Balls
400m run
40 Wall Balls
200m run
20 Wall Balls
The other total, 3 attempts to find 1rm in each
Clean
Bench
Ohs
The other total, 3 attempts to find 1rm in each
Clean
Bench
Ohs
The other total, 3 attempts to find 1rm in each
Clean
Bench
Ohs
30min for quality
2 min cardio
20 banded lateral step over
10 single leg rdl/leg
8 single arm ring row/arm
5 dragon flag
30min for quality
2 min cardio
20 banded lateral step over
10 single leg rdl/leg
8 single arm ring row/arm
5 dragon flag
30min for quality
2 min cardio
20 banded lateral step over
10 single leg rdl/leg
8 single arm ring row/arm
5 dragon flag
Front squat
Every 90 sec for 7 sets
1 rep 10 sec negative, zero pause, up fast
5 rounds
20/15 cal row
10 thruster 95/65 (wp 115/85)
Front squat
Every 90 sec for 7 sets
1 rep 10 sec negative, zero pause, up fast
5 rounds
20/15 cal row
10 thruster 95/65 (wp 115/85)
Front squat
Every 90 sec for 7 sets
1 rep 10 sec negative, zero pause, up fast
5 rounds
20/15 cal row
10 thruster 95/65 (wp 115/85)
12 days of christmas
1 – 25 Double-Unders/ 100m run
2 – Power Cleans (135/95)
3 – Ring Dips
4 – KB snatch (53/35)
5 – Burpees
6 – Toes to Bar
7 – Push-ups
8 – Jumping Lunges
9 – KBS (53/35)
10 – Pull-ups
11 – Front Squats (135/95)
12 – Shoulder to Overhead (135/95)
12 days of christmas
1 – 25 Double-Unders/ 100m run
2 – Power Cleans (135/95)
3 – Ring Dips
4 – KB snatch (53/35)
5 – Burpees
6 – Toes to Bar
7 – Push-ups
8 – Jumping Lunges
9 – KBS (53/35)
10 – Pull-ups
11 – Front Squats (135/95)
12 – Shoulder to Overhead (135/95)
12 days of christmas
1 – 25 Double-Unders/ 100m run
2 – Power Cleans (135/95)
3 – Ring Dips
4 – KB snatch (53/35)
5 – Burpees
6 – Toes to Bar
7 – Push-ups
8 – Jumping Lunges
9 – KBS (53/35)
10 – Pull-ups
11 – Front Squats (135/95)
12 – Shoulder to Overhead (135/95)
Teams of 2
800m run together
50 devils press 35/25
200’ HS walk (spot partner or sub bear crawl/hs hold on wall )
50 devils press
800m run together
3 rounds not for time:
Max set strict pullups
:30 sec sorenson hold
:40 sec tempo back squat w/bar or super light (10 down, 20 bottom, 10 up)
Teams of 2
800m run together
50 devils press 35/25
200’ HS walk (spot partner or sub bear crawl/hs hold on wall )
50 devils press
800m run together
3 rounds not for time:
Max set strict pullups
:30 sec sorenson hold
:40 sec tempo back squat w/bar or super light (10 down, 20 bottom, 10 up)
Teams of 2
800m run together
50 devils press 35/25
200’ HS walk (spot partner or sub bear crawl/hs hold on wall )
50 devils press
800m run together
3 rounds not for time:
Max set strict pullups
:30 sec sorenson hold
:40 sec tempo back squat w/bar or super light (10 down, 20 bottom, 10 up)
Power snatch ladder
For time
10@60%
8@65%
6@70%
4@75%
2@80%
Cast away
100 air squats
50/40 cal row
25 hang power snatch 95/65 (wp 115/75)
Power snatch ladder
For time
10@60%
8@65%
6@70%
4@75%
2@80%
Cast away
100 air squats
50/40 cal row
25 hang power snatch 95/65 (wp 115/75)
Power snatch ladder
For time
10@60%
8@65%
6@70%
4@75%
2@80%
Cast away
100 air squats
50/40 cal row
25 hang power snatch 95/65 (wp 115/75)
Teams of 2
30 min amrap, alt full rounds
15 cal
12 deadlift 155/105
9 hang power clean
6 shoulder to oh
Teams of 2
30 min amrap, alt full rounds
15 cal
12 deadlift 155/105
9 hang power clean
6 shoulder to oh
Teams of 2
30 min amrap, alt full rounds
15 cal
12 deadlift 155/105
9 hang power clean
6 shoulder to oh
