AMRAP In 9 Minutes of:
3-6-9-12-15...etc.
Hang Power Snatch (75/55)
Overhead Squats
*30 Double Unders after each round
Wednesday December 9, 2020
For Time:
800 Meter Run
21 Burpees
21 Toes to Bar
1000 Meter Row
15 Burpees
15 Toes to Bar
400 Meter Run
9 Burpees
9 Toes to Bar
500 Meter Row
Tuesday December 8, 2020
Metcon (AMRAP - Rounds and Reps)
AMRAP in 18 Minutes
5 Strict Handstand Push-ups
10 Pistols
15 Kettlebell Swings (55/35)
December 5, 2020
For time with a Partner
80/60 cal row
80 DB Power Cleans (50/35)
100 Lateral PVC jumps
50 Burpees
100 lateral pvc jumps
80 DB Alternating Devils Press
80/60 Calorie Row
30 Minute Time Cap
Friday December 4, 2020
EMOM in 25 Minutes
1. 20 Wall Balls (20/14)
2. 15/12 Calorie Row
3. 20 Glider Pike-ups
4. 15 Box Jumps (24/20)
5. Rest
Wednesday December 3, 2020
20-18-16-14-12-10
Dumbbell Snatches
Toes to Bar
*Bike .4 mile on Assault Bike
Wednesday December 2, 2020
Metcon (AMRAP - Rounds and Reps)
AMRAP in 12 Minutes
10 Double Unders
3 Deadlifts (225/155)
3 Handstand Push-ups
20 Double Unders
6 Deadlifts
6 Handstand Push-ups
30 Double Unders
9 Deadlifts
9 Handstand Push-ups
40 Double Unders
12 Deadlifts
12 Handstand Push-ups
...etc
Tuesday December 1, 2020
For Time:
1000 Meter Row
30 Clean & Jerks (115/75)
30 Burpees over Bar