December 12 - December 17

Monday, December 12

A. Strict Pull-ups
4 x 60% 

B. Power Clean
Find 1RM
Then, 2 x 1 at 90% 

C. 500m Row x 3
Rest Double

 

Tuesday, December 13

Happy birthday Doug! 

A. Thruster
Find 1RM
Then, 2 x 2 at 85%

B. 50m Prowler Push x 10 (lighter weight)
1:00 Plank x 5
Tempo Ring Rows 4 x 10 (X,2,3) 

 

Wednesday, December 14

A. EMOTM x 21
R1. HSPU x 55%
R2. Double Unders x 35

R3. Russian KB Swings x 15

B. 800m Run

 

Thursday, December 15

Happy birthday Nick!  

A. Goodmornings
3 x 12 at 30% of BS

B. 100 Burpees to 3-6” reach 

 

Friday, December 16

Happy birthday Rodger and Michelle O.!

A. Hang Power Snatch
3-3-3-3-3

B. 6-12-18-24-30-36
Wall-balls
Med-ball Sit-ups

 

Saturday, December 17

Happy birthday Traci (Sunday)!

A. Push Press
5-5-3-3-1-1

B. 4 Rounds:
100m Farmer Carry
40 Deadlifts with KBs
30 Push-ups on KBs