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121117-121517

December 11, 2017

 

Monday 121117 

 

Midline

3 Rds 

10 TTB

15 Supermans

15 Russian Twist

15 Supermans

:20 L Sit

15 Supermans

 

Conditioning

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters (95/65)

 

Tuesday 121217

 

Strength

Front Squats

2X5

2X3

2X1

 

For Time:
10 Strict Pull-ups, 10 Burpees
10 Strict Pull-ups, 10 Burpees
10 Strict Pull-ups, 10 Burpees
20 Push-ups, 10 Burpees
20 Push-ups, 10 Burpees
20 Push-ups, 10 Burpees
30 Air Squats, 10 Burpees
30 Air Squats, 10 Burpees
30 Air Squats, 10 Burpees

 

Wednesday 121317

 

EMOM X 9

1 Power Snatch + 1 Hang Squat Snatch

 

AMRAP 20:
30 Dumbbell Snatches (50/35)
30 Box Jumps (24/20)
30/21 Calorie Row
30 Toes to Bar

 

Thursday 121417

 

Back Squats

2X20

 

Teams of 2
8 Rounds For Time:
400 Meter Row
200 Meter Run

**Rest while partner works!**

 

Friday 121517

 

EMOM X 5

1 Clean and Jerks

EMOM X 4

2 Clean and Jerks

EMOM X 3 
3 Clean and Jerks

EMOM X 2 
4 Clean and Jerks

EMOM X 1

5 Clean and Jerks 

 

3 Rounds:
20 Hang Power Cleans (95/65) 
20 Front Squats (95/65) 
20 Push Press (95/65)

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