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121018-120518

December 10, 2018

 

Monday 121018

 

3 Rounds

50 Double Unders

20 DB Push Press

50 Double Unders

:30 Hand Stand Hold

 

Rest 1:00

 

3 Rounds

10/8 Cal Row

20 Ring Rows

10/8 Cal Row

10 Bar Muscle Ups

 

Tuesday 121118

 

15:00

Establish a Heavy Hang Squat Cleans

 

EMOM X 12

Minute - 24 Air Squats

Minute - 16 Wall Balls

Minute - 8 Squat Cleans (95/65)I(75/55)

 

5:00 Cool Down

Foam Rolling

 

Wednesday 121218

 

Strength/Skill

10:00 Rope Climb Review

 

For Time

400m Run

40 Burpees

400m Run

10 Rope Climbs

400m Run

40 Burpees

400m Run

 

Thursday 121318

 

Strength/Skill

Deadlift 

Build to a 3RM

 

Open Workout 11.2

AMRAP 15

9 Deadlifts (155/105)I(135/95)

12 Hand Release Push Ups

15 Box Jumps (24/20)

 

 

Friday 120418

 

2 Sets

50/40 Cal Row

Walking Rest 3:00

3 Rounds

15 Strict Press (75/55)I(55/45)

15 Toes To Bar

Rest 3:00 Between Sets

 

*From the Cal Row to the Toes to bar is one set-Complete in order (including walking rest) and then rest 3:00 after each set!

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