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Conditioning
With a Partner: 2 RFT 100 Cal Row (switch partners every 10 cal) 80 Wallballs (switch ev. 20) 60 Hand Release Push Ups (switch ev. 10) 400m Run Together
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Strength
Front Squat 3x3 @ 80% Third Set is 3+ (AMRAP; must get minimum of 3) Conditioning AMRAP 12:00 1 Muscle Up 3 Thrusters 115/75 2 Muscle Ups 6 Thrusters 3 Muscle Ups 9 Thrusters 4 Muscle Ups 12 Thrusters **Etc. Climb Ladder adding +1 Muscle Up & 3 Thrusters each round Scale Muscle Ups with Strict Pull Ups Strength
Strict Press 6-6-4-2 **Build to a very heavy 2 reps Conditioning 5 RFT 20/15 Cal Row 200m Run 20 Burpees 1:00 Rest **22:00 Time Cap Strength
Elevated Deadlift 5-5-5-5-5 *Elevate bar by placing plates underneath; everyone will use 45's. Partner up; rest while partner works. Conditioning 6 RFR's :30 on/:30 off Slam Ball 20/14 KB Swing 70/53 **Alternate between the two movements for 6 total rounds (3x each) Strength
4 sets: 8ea 1a DB Row 6ea KB Windmilll Conditioning E4M x 4 15 Pull-Ups 12 Alt DB Snatch 50/35 9 Box Jumps 24/20 **RX+ C2B; 30/24 Conditioning
4 RFR 5:00 on, 2:00 off 5 Hang Squat Cleans 135/95 7 K2E 9 Hand Release Push Ups Strength
Front Squat 3x5 @ 75% Third Set is 5+ (AMRAP; must get minimum of 5) Conditioning AMRAP 10: 6 Power Snatch 95/65 3 OHS 1 Rope Climb **RX+ 135/95 Strength
5-5-3-3 Sumo Deadlift *Superset with 6-8 DB Z Press Conditioning E4M x 4 30 AbMat Sit Ups 15 Deadlifts @ 40% Happy Holidays!!
Enjoy a day off spent with those you care for and love dearly. We will be back at it first thing tomorrow. Cheers! |
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