1/6/20

Performance:

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”

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12/31

Performance:

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

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12/30

Performance:

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

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the other

Performance:

The other total, 3 attempts to find 1rm in each
Clean
Bench
Ohs

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T&T

Performance:

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 

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II

Performance:

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)

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12 days of christmas

Performance:

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)

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project

Performance:

 

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)

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wilson

Performance:

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)

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mugshot

Performance:

Teams of 2 

30 min amrap, alt full rounds
15 cal
12 deadlift 155/105
9 hang power clean
6 shoulder to oh

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