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Dec 23

A – Back Squats – Sets of 10, 5, 3, 2, 2, 3, 5, 10   B – 5 sets, rest 3 mins 5 burpees AFAP Max Calorie row in 20 seconds 1 squat clean

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Dec 22

A – Active warm up – 8 mins 1 clean 1 push jerk 1 split jerk 1 clean   B – 21 min running clock – 7 sets 2 mins to establish a 1 rep max clean and jerk 1 min to do 7 burpees Record all 7 c&J weights   C...

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Dec 21

A – 6 min EMOM Athlete 3-5 strict pull ups or negatives Sport – AMRAP strict or weighted pull ups   B – 8 Min EMOM 1 Clean 3 front squats (or 1 squat clean and 2 front squats)   C – Complete as many rounds as...

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Dec 20

A – 8 Mins AMRAP at 75% effort Ride 10/8 CALS 10 Box jumps 10 pull ups   B – 5 mins complex work 2 muscle snatches 1 OHS   C – 5 mins complex work 2 snatch DL – super slow to the knees and then extremely fast to...

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Dec 19

Sweet Annies in reverse   For Time (or 40 MIN Cap) 50-40-30-20-10 Burpees Sit ups   Rest 2 mins   50-40-30-20-10 DU KBS 1.5/1   Rest 2 mins   50-40-30-20-10 DU Sit ups  

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Dec 18

Monday A – Main Event 3rounds for time of: Run 400/Row 500/Ride 30/24 CALS 12 snatches 85/55, SP 115/75 reps 6 bar muscle-ups/12 C2B/12 pull ups   B – Deadlift Take a 6 min rest after you finish part A With remaining time, work...

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Dec 15

A – Press 5 min EMOM – 3 reps B – Push Press 5 min EMOM – 3 reps C – Push Jerk (No Split) 5 min EMOM – 2 reps   D – 3 rounds for time 50 lunge steps 50 Squats 100 DU

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Dec 14

A – 3 rounds for active warm up 5 hang snatches 95/65 5 box jumps 10 wall balls   B – 16 mins – Snatch 5×1   C – 14 mins Clean and Jerk 5×1

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