Saturday, December 23, 2017

12 Days of Christmas

MetCon
1 Deadlift 135/95
2 Push Up
3 Pull Ups
4 Burpees
5 Power Clean 135/95
6 Air Squat
7 KB Swing 53/35
8 Toes to Bar
9 Sit Ups
10 Alternating Lunges
11 Front Squat 135/95
12 oz. Beer

The final round starts with finishing a 12oz. beer, then goes through the 11, 10, 9, 8…and finishes with the 1 Deadlift.
If you don’t drink, no problemo! – bring a root beer!

Thursday December 21, 2017

Skill/Strength:
BENCH PRESS
 1 X 10 : 45
1 X 8 : 55
1 X 6 : 65
1 X 5 : 75
1 X 5 : 75
1 X 5 : 75
MetCon AMRAP
7 Minutes

7 Slam Ball Burpee
7 Sumo Deadlift High Pull 75/53

**Rest 5 Minutes**

7 Minutes

10 Push Press 75/53
10 Ring Dips

Saturday, December 16, 2017

MetCon: Teams of two – for Time

Partners each do half of the reps. Break reps up as needed

  • 50 Lateral Step-ups 20/16
  • 60 Air Squats
  • 40 Burpess
  • 60 V-ups
  • 40 Pull-ups
  • 50 BW Deadlifts