Saturday, December 14, 2019

MetCon:
team of 2 – split evenly – you go I go
complete as written for time
 
400 m. Partner Run or alternating 27/18 cal.
20 Wall Walks
40 Push Press 95/63
60 KB Swing 53/35
80 Air Squat
100 Push-up
80 Air Squat
60 KB Swing 53/35
40 Push Press 95/63
20 SB Partner Toss over-Rig 30/20
400 m. Partner Run or alternating 27/18 cal.

Friday, December 13, 2019

Warm-up:
  • 2×30′ Bear Crawl
  • 2×8 Good Morning
  • 2×5 Strict Pull-up
  • 2×8 B-O BB Row
  • 2×8 BB Strict Curl

 

Strength/Skill:
  • Trap-bar Deadlift – 1RM

 

MetCon:
12 min cap
 
  • 30/21 cal.
then AMRAP
  • 20 DB Snatch
  • 10 Pull-up

Wednesday, December 11, 2019

Warm-up:
  • 2×2 TGU
  • 2×10 Duck Walk
  • 2 sets of 5×3″ Couch Lunge
  • 2×3 Strict Pull-up
  • 2×5 DB/KB Strict Press
  • 2×5 Banded OHS

 

Strength/Skill:
  • Overhead Squat – 5×5 @ HAP

 

MetCon:
RX
3 rds. for time
 
  • 7 Thruster 115/93
  • 7 Snatch 115/93
  • 7 Bar-over Burpee

Fitness
3 rds. for time
 
  • 60 SU
  • 30 Step-up 20/16
  • 15 Push Press 75/53

Monday, December 9, 2019

Warm-up:
  • 2×50 Arm-only Bike
  • 3×3 Strict Pull-up
  • 2×20″ Ring Plank
  • 2×8 Shoulder Lateral Raises
  • 3×5 Banded Press

 

Strength/Skill:
  • Push Press – 5×5 @ HAP

 

MetCon:
4 rds. for time
 
  • 10 OH BB Lunge 75/53
  • 20 K2E
  • 30 DU or 90 SU

Friday, December 6, 2019

Warm-up:
  • Wrist & Rack work
  • Skill – Clean Lift-off
  • Skill – Slide Jump
  • 3×4 DL > 1RM Clean

 

Strength/Skill:
  • Clean 1RM
then
  • 12 reps @ .68

 

MetCon:
10 min. AMRAP
 
  • 16 DU or 50 SU
  • 8 C & J 135/93
  • 4 Burpee Box Jump Over 24/20