Friday 13th December
A) Paused Bench
8-8-8
3 Sets
B1) 10 Dumbell Hex Press - Build
B2) 12R/12L Single Arm DB Row
C) For time:
15-10-5
Box Jumps (30''/24'')
Burpees
-Then Immediately-
Run 400m
*8 Minute Timecap*
Thursday 12th December
A) Suitcase Deadlfits
5-5-5
B) 'Nicole'
20 Minute AMRAP:
Run 400m
Max Pull Ups
Wednesday 11th December
In teams of 3:
2k Row
100 American Swings (32/24)
50 Devil Press (22.5/15)
1K Row
75 American Swings
30 Devil Press
500m Row
50 American Swings
15 Devil Press
Tuesday 10th December
A) Romanian Deadlifts
12-12-12
B) RDL 1 X ME @85%
C) EMOM for 20 Minutes
1.) 20 Standing Landmine Barbell Twists (15/10)
2.) 15 Russian Swings (32/24)
3.) 12 Quality Ring Push Ups
4.) 15 OH Plate Sit Ups (20/10)
Monday 09th December
A1) DB Bulgarian Split Squats
12-12-12
A2) Nordic Hamstring Curls
10-10-10
B) Every 2 Minutes for 10 Minutes:
30 Double Unders
5 Deadlifts (80/60)
10 Bar Hop Burpees
Friday 06th December
A) EMOM for 14 Minutes:
3 Hang Power Cleans & 2 Thrusters
* Add weight every 2 minutes*
B) EMOM for 10 Minutes ALT
1.) 15/12 Cal Assault Bike
2.) Max Dumbell Devil Press (22.5/15)
Thursday 05th December
A) 'Half Farmers Carry Test'
For time:
400m Farmers Carry (32/24)
B) 3 x Max Effort Ring Support Hold
C) For time:
50 ALT DB Snatch (22.5/15)
50 Goblet Squats (32/24)
25 HSPU
400m Run
Wednesday 04th December
For time:
Buy In: 95 Double Unders
6 Rounds:
14 Single Arm HPC & Press (22.5/15)
11 Burpees
14 Single ARM OH lunges
Buy Out: 95 Double Unders:
Tuesday 03rd December
A) Box Jump
3-3-3-3
B) Sumo Deadlift
5-5-5
C) Sumo Deadlift
5x5 @80%
Monday 02nd December
A1) DB Bulgarian Split Squats
15-15-15
A2) 20-20-20
Banded Good Mornings
B) 10 Rounds for time:
3 GTOH (70/50)
8 Toes to Bar