Monday 12/11
“CONDITIONING”
EMOM 10 minutes
150m Row
Maintain Negative Splits
REST 2:00
10 x :30 on/:30 off Erg Bike
REST 2:00
EMOM 10 minutes
O: Shuttle Runs (d/b = 1)
E: 4 Farmer Carrys (d/b = 1)
Tuesday 12/12
“STRENGTH”
In 10 minutes, build to a heavy:
Power Clean + TnG Squat Clean + Jerk
“CONDITIONING”
AMRAP 15 minutes:
5 Power Cleans (155/110)
10 Toes to Bar
20 Walking Lunge Steps
Wednesday 12/13
“CONDITIONING”
Teams of 2. Trade Movements.
AMRAP 8 minutes:
15 Box Jumps (24/20)
15/12 Calorie Row
15 Push-ups
REST 2:00
Trade Rounds:
AMRAP 8 minutes:
4 Deadlifts (225/155)
4 Bar Facing Burpees
REST 2:00
Trade Reps:
AMRAP 8 minutes:
30 Calorie Bike
30 Handstand Push-ups
Thursday 12/14
“CONDITIONING”
3 Sets:
AMRAP 2 minutes:
30 KBS (53/35)
Max Calorie Bike
REST 2:00
REST 5:00
3 Sets:
AMRAP 2 minutes:
30 Shoulder to Overhead (115/75)
Max Calorie Row
REST 2:00
Friday 12/15
“STRENGTH”
In 10 minutes, build to a moderate:
2-Rep Back Squat
“CONDITIONING”
Benchmark: Open 12.4
AMRAP 12 minutes:
150 Wall Balls (20/14)
90 Double Unders
30 Muscle-Ups
Saturday 12/16
“CONDITIONING”
Teams of 2. Trade Reps. Run Together.
AMRAP 22 minutes:
35 Toes to Bar
35 Power Cleans (95/65)
400m Run
35 Box Jumps (24/20)
35 Burpees
