Monday 12/20
“Strength”
E2MOM x 4
2 Deadlift @ 85%
“Conditioning”
5:00 AMRAP
15 Wallball (20/14)
40 Double Under
Rest 1:00
5:00 AMRAP
12/10 Bike Cal
15 Box Jumps (24/20)
Rest 1:00
5:00 AMRAP
15 Wallball (20/14)
40 Double Under
Rest 1:00
5:00 AMRAP
12/10 Bike Cal
15 Box Jumps (24/20)
Tuesday 12/21
“Strength”
E2MOM X 4
2 Bench Press @ 85%
“Conditioning”
For Time
70 Burpees
60 Sit-Ups
50 Kettlebell Swings (70/53)
40 Pull-Ups
30 HSPU
20:00 Cap
Silver: Box HSPU/ Ast. Pull-Ups/ (53/44)
Bronze: Push-Ups/Ring Rows/ (35/25)
Wednesday 12/22
“Conditioning”
Teams of 2.
Trade Every 10 reps.
AMRAP 15 minutes
30 Calorie Row
30 Single Arm DB Thrusters (50/35)
30 Toes to Bar
REST 5:00
AMRAP 15 minutes:
30 Calorie Row
30 Single Arm Alt. DB Snatch (50/35)
30 Single Arm DB OH Walking Lunge (50/35)
Thursday 12/23
“Strength”
E2MOM x 4
2 Front Squat @ 85%
“Conditioning”
5 Sets:
AMRAP 2 minutes:
5 Power Cleans (135/95)
10 Front Squats (135/95)
Max Shuttle Runs in Remaining Time:
REST 2:00
Friday 12/24
“Conditioning”
27-21-15-9
Row Calorie
Box Jump Over (24/20)
“Strength”
Ever :90 x 6
3 Push-Jerks
*Build in weight each set
