Tuesday 12/26
“STRENGTH”
5 x 3 Front Squats
“CONDITIONING”
3 Rounds for Max Reps:
:45 Calorie Row
:15 REST
:45 Wall Balls (20/14)
:15 REST
:45 Calorie Bike
:15 REST
:45 KBS (53/35)
:15 REST
Wednesday 12/27
“CONDITIONING”
Teams of 2. Trade Reps.
AMRAP 20 minutes:
70 Calorie Bike
60 Box Jumps w/ SD (24/20)
50 Push Press (95/65)
40 Walking Lunge Steps
30 HSPU
20 Deadlifts (185/135)
Thursday 12/28
“CONDITIONING”
AMRAP 14 minutes
7 Muscle Ups
50 Wall Balls (20/14)
100 Double Unders
REST 5:00
In 10 minutes, build to a heavy:
3-Rep Push Jerk
Friday 12/29
“CONDITIONING”
For Time:
21-15-9
Burpee
Toes to Bar
REST 2:00
For Time:
15-12-9
Power Cleans (135/95)
C2B Pull-ups
REST 2:00
For Time:
12-9-6
OHS (135/95)
Calorie Row
Saturday 12/30
“CONDITIONING”
Teams of 2. Trade every 1:00
AMRAP 10 minutes
15 Hang Power Cleans (95/65)
15 Calorie Row
REST 2:00
AMRAP 10 minutes
15 Calorie Bike
15 Push Press (95/65)
REST 2:00
AMRAP 10 minutes
15 Thrusters (95/65)
15 Toes to Bar
