Monday 12/5

“Strength”

E2MOM x 3
5 Hang Muscle Snatch
Start at 40% of 3 RM Hang Snatch
-immediately into-
E2MOM x 3
5 Hang Power Snatch

(12:00)

“Conditioning”

20 Minute AMRAP
25 Ft SA OH Walking Lunge 50/35#
8 DB Facing Burpees
25 Ft SA OH Walking Lunge 50/35#
8 C2B Pull-Ups

Silver: 35/30#, Pull-Ups
Bronze: FR Lunge, Ring Rows

 

Tuesday 12/6

“Strength”

Deadlift
E3MOM x 4
10 reps @ 70-75% of 5RM

“Conditioning”

For Time:
250m Row
Rest :30
500m Row
Rest 1:00
750m Row
Rest 1:30
1000m Row

Scale:
200m Row
Rest :30
400m Row
Rest 1:00
650m Row
Rest 1:30
800m Row

 

Wednesday 12/7

“Conditioning”

Dorie
With a partner, in 20 mins do:
Partner Carry, 300 m (16 lengths of the rig)
— then —
Partner A: AMRAP
15 American Kettlebell Swings, 53/35 lbs
10 Burpees
5 Ground-to-Overheads, 95/65 lbs
Partner B: max rep Wall Balls, 20/14 lbs
*Partners rotate each round until 150 wall ball reps are completed
-then in the remaining time on 20min clock-
AMRAP
15 American Kettlebell Swings, 53/35 lbs
10 Burpees
5 Ground-to-Overheads, (95/65)

Score: Rounds and Reps completed

Scale:
Farmer Carry instead of Partner Carry
Silver: 44/26lb KB, 75/55 PP
Bronze: 26/15lb, 55/44PP

 

Thursday 12/8

“Strength”

E2MOM x 5
5 Push-Press

“Conditioning”

EMOM For 15:00
Min 1: 6/4 BMU
Min 2: 50 DU
Min 3: 10 HSPU

Silver:
Min 1: 8/6 Chest To Bar
Min 2: 25 DU
Min 3: 5 HSPU

Bronze:
Min 1: 8/6 Pull-Ups
Min 2: 75 Singles
Min 3: 5 -10 Pike HSPU

 

Friday 12/9

“Strength”

in 15:00-20:00
1 x [3PC+3HPC+3FS] @ 40%
1 x [3PC+3HPC+3FS] @ 50%
3 x [3PC+3HPC+3FS] @ 60%

“Conditioning”

4 Rounds, Each For Time
10 Box Jumps (24/20)
120ft Farmer Carry (70s/55s)
60ft. Sprint
Rest 1:00

Silver: 20/16″, 53s/35s
Bronze: Step-Ups, 35s/25s

 

Saturday 12/10

“Conditioning”

20 AMRAP
400m Run
15 Toes To Bar
15 Cal Row
15 Push-Ups

“Strength”

3 Sets
10 Kettlebell Glute Bridge
5 Strict Pull-Ups
3/3 KB Cossack Squat
Rest 1:00

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