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121817-122217

December 18, 2017

 

Monday 121817

Strength

3X3 Front Squats

 

8 Rounds of :20 On / :10 Off:
Kettlebell Swings (53/35)
Cal Row
Sit-Ups
Shuttle Sprints 10m Shuttles

 

 

Tuesday121917

Strength 

3X3 OHS

 

3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double Under

 

 

Wednesday 122017

Strength 

5X5 DeadLift

 

Conditioning

1500m Row

100 Dubs

400m Run

100 Dubs

50 Burpees

 

Thursday 12217

Strength

5X3 Strict Press

 

Conditioning

For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)

 

 

 

Friday 122217

Christmas Party Tonight at the Gregory's!!! Come on wit it! Bring your family! All details will be posted again on Facebook page sometime Monday evening!

 

 

One Workout 9:15Am

"12 Days Of Christmas"

1- Clean and Jerk 
2- Muscle Ups
3- Box Jumps (30/24)
4- Hang Squat Snatch (115/75#)
5- Bar Facing Burpees
6- Push Press (115/75#)
7- Pistols (Alternating)
8- Toe to Bar
9- Wall Ball (20/14#)
10- C2B Pullups
11- HSPU
12- Front Squats (225/150#)

 

round 1 C&J
round 2 – 2 MU, 1 C&J
round 3 – 3 Box Jump, 2 MU, 1 C&J… etc…

 

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