December 7 - December 13

Monday, December 7

Happy birthday Elisabeth!

A. 3 x Max Rep Deadhang Pull-ups

B. ‘Christine’
3 Rounds:
500m Row
12 Deadlifts (BW/75%)
21 Box Jumps (20in)
*Compare to 10/15/15

 

Tuesday, December 8

A. Find a 1RM Floor Press

B. Make-up Christine

OR

3 Rounds:
35 Double Unders
20 Toes to Bar
10 Power Snatch (115/75)

 

Wednesday, December 9

A. Find a 1RM Back Squat

B. AMRAP 18:00
7 Power Cleans (155/105)
14 Burpees
21 Calorie Row

 

Thursday, December 10

A. Find a 1RM Push Press

B. 1 Mile Time Trial

C. 5 Rounds, not for time:
10 KB Swings (53/35)
10 Push-ups

 

Friday, December 11

A. Power Cleans
3 x 2 at 85%
3 x 1 at 90%

B. Make up 1 Mile Time Trial

OR

4 Rounds:
25 Wall-balls
20 Box Jumps
15 Pull-ups

 

Saturday, December 12

Tomorrow is Kim’s birthday! We hope you have a great weekend!

A. 400m Sprint x 3
*Rest 3:00 between each

B. Make up any benchmark you missed from the week

OR

AMRAP 15:00
12 Burpees
12 Thrusters (95/65)
12 Toes to bar