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121718-122118

December 17, 2018

 

Monday 121718

Strength/Skill
Split Jerk
5,3,1,1,1
*5 moderate 
*3 moderate heavy
*1,1,1 heavy or building 

Conditioning 
AMRAP 10
200m run
10 shoulder to overhead (155/105)/(115/75)

Tuesday 121818

Strength/Skill
Front Squat
5,3,1,1,1
*5 moderate 
*3 moderate heavy 
*1 heavy 

AMRAP 20
Min 1-18/14 calorie row
Min 2- 15 Dumbell Front Squats (50/35)
Min 3- 10 Burpee Box Jumps
Min 4- rest

Wednesday 121918

5 Rounds For Time
20/18 Calorie Row
15 Power Cleans
9 HSPU
*sub HSPU for push ups on box 

Thursday 122018

Every 4:00 for 5 Sets 
15 Kettlebells (53/35)
15 Burpees
15 Toes to Bar

Friday 122118

Open Workout 13.3

 

150 Wall Balls 
90 Dubs
30 Muscle Ups 

Cool Down
3 Min Flush on Any Machine 
+
3 Min Foam Rolling 

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