Dec
16

"Charge!"

In 4:00 complete:
7 OH Squats (95#/135#)
14 Toes-2-Bar
21 Box Jumps
Max reps – OH Walking Lunges (25#/45#)
Complete a total of 4 rounds. Rest 1:00 between rounds.

Dec
15

"The time is right!"

Every 1:00 x  5 sets:
1 Pause Jerk
Pause 2 sec @ bottom of the dip, also pause for 1 sec in receiving position and focus on stabilization.

Immediately into…

Every 1:30 x 5 sets:
1 Split Jerk
Build to a heavy single

3 Rounds:
10 Hang Power Cleans (95#/135#)
20 Wall Ball
30′ Bear Crawl
20 KB Swings (35#/53#)
10 Calorie Row

Dec
14

"Bring it on!"

3 Rounds:
7-10 BB Rollouts
7-10 BB Bent-Over-Rows

4 Rounds:
50 Doulbe Unders
15 Front Squats (85#/115#)
11/15 Ring Dips
1 Monkey Bar Pass

Dec
12

"Oy vey!"

For time:  (35:00)

5 Rounds of:
Cindy
(5 Pull Ups; 10 Push Ups; 15 Squats)

4 Rounds:
8 Push Jerks (95#/135#)
15 KB Swings (35#/53#)

3 Rounds:
15 Box Jumps
15 Knees-2-Elbows

2 Rounds:
30 Wall Ball
30 Sit Ups

Finally….
50 Burpees

Dec
11

"Crank it up!"

EMOM for 10 minutes:
Sumo Deadlifts
3 reps (Start @ 65-75% 1RM) + 12 Sit Ups

4 Rounds:  15:00 cap)
30 steps OH Lunges (25#/45#)
12 HSPU or 3 Wall Walks
9 Deadlifts (165#/255#)
50’ Bear Crawl

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