3 Rounds:
15 Cal Row or ski
5 Bar MU
Rest till 10:00
3 Rounds:
15Cal Row or Ski
5 Power Snatch (115/75)
Rest till 20:00
3 Rounds:
15 Cal Row or Ski
5 BUrpee box jump overs (24/20)
RX+ 17/7 reps of each
Rotation:
2x
200m row, 200m ski, 400m bike
5 pass throughs
10 pvc straight arm pull downs
5 box jumps
December 9, 2018
One Round every 5:00x 6 sets:
250m Row
8 Burpees lateral over KB
12 V ups
16 Russian KBS (70/53)
General:
Arm circles
Arms up and down
Crossbody
Arms up touch ground
Knee circles
Hip circles
2 rounds:
3 sumo Inchworm
5 bottom burpees
8 v ups
10 Banded Russian swings
December 7, 2018
5 rounds
2 person team
Partner 1- 25 du
Partner 2-20 wall ball
Partner 1- 10 c2b
Partner 2- 10 db bench/ floor press
Switch roles and repeat
1 round – both partners complete all movements!
December 6, 2018
2 rounds:
:30 hang
20 kb front rack march
10 kips
3 rounds
7 cal
5-10 t2b
:30 Rest
5x 2-minute rounds of:
15-cal. row
Max toes-to-bars
Rest 2 minutes
Rx+: Men use 8-lb. ball for T2B
Women use 4-lb. ball for T2B
December 5, 2018
Dynamic
8 Rds
2 min Assault Bike/row (Rest 2 min)
For Max cals
December 4, 2018
EMOM x 6 min (both movements in same min):
7 Wall Balls (20/14)+ 7 TTB
*rest 2 min
EMOM x 6 min (both movements in same min):
7 Power Snatch (95/65) + 5 BBJ overs (24/20)
*rest 2 min
EMOM x 6 min (both movements in same min):
5 TnG PC (135/95) + 3 deficit HSPU 8/6″
*2 min rest
For time: Row 1000
Max Effort 1000m Row
2 rounds
200m row
Spider stretch
Hollow
Superman
Box jump up step down
Box oh stretch
December 3, 2018
Partners
1-10
Underhand medball toss
Chest pass
Wallball
P clean build
30 p clean for time
10@185/125
10@155/105
10@135/85
December 2, 2018
2 rounds
high knees
Butt kicks
Carioca
High skips
2 rounds
10 kips
10 Russian kb swings
10 ring rows
10 kbs
Then 400m run
5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
November 30, 2018
Teams of 2:
120 Allen press
200 mt. Climbers
100 cal bike
150 kb swings
150 wall balls
100 burpees
120 box jumps
200 du
:20 on, :20 off
November 29, 2018
5 rounds for time of:
15 hang squat cleans
30 push-ups
Men: 135 lb.
Women: 95 lb.
3 rounds
8 sumo inchworm with push up
8 high pulls
8 front sq
8 tall cleans
Load bar each round
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December 10, 2018
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