Workout of the Day: 12.11.17

Accessory: Overhead Single arm KB walk 53/35#

  • 4 laps around gym floor, 2 laps each arm
  • not for time but keep moving unbroken as long as you can until 4 laps are completed

Accessory: Single arm ring row 2 x 10 each arm

  • hold for a 2 sec pause on contraction of row

METCON: 15-12-9-6-3

  • CTB Pull up
  • Push Jerk 135/95#

Workout of the Day: 12.12.17

Strength: Zercher Squats: 3 x 3 x 3 x 3 x [email protected]% of Front Squat Max

Accessory: Glute Barbell Bridges: 3 x 10 @ heavy load

Accessory: GHD Hip Extension holds: 4 x 20sec

Accessory: GHD SU: 2 x 30, try for unbroken

Workout of the Day: 12.13.17

Progression and Skill Work: T2B

  • 7 Min EMOM if you have them at 10/min

METCON: For Time

  • 100 DU buy in
  • Then 5 Rounds of
  • 10 HSPU
  • 10 Box Jump 30/24
  • 10 Double KB Deadlift 70/53#
  • 100 DU Buy out

Workout of the Day: 12.14.17

Strength: Snatch Balance

  • 3 x 3 x 3 x 2 x 2 x 2 x 1 x 1 x 1

METCON: 6 Min AMRAP

  • 5 OHS 115/75#
  • 10/7 cal Row
  • Rx+ 135/95#

Workout of the Day: 12.15.17

10 Rounds For Time:

  • 100 M Sprint
  • Rest 90 Sec
  • Rest of Class work on skill of either Rope Climb or Ring Muscle ups

Workout of the Day: 12.16.17

METCON: 20 Min AMRAP

  • 5 Thruster 95/65#
  • 7 Hang Power Clean 95/65#
  • 10 Sumo Deadlift High Pull 95/65#