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
