Saturday December 29, 2018

Partner workout:

Double "Grace"
Then:
21,15,9 of:
Bar Facing Burpees +
Wall Balls @ 20lbs
Then:
Double "Isabel"

15:20 (w/ Jake)

Thursday December 27, 2018

Four rounds for time of:
25x Calorie Run (Assault Runner) +
25x Burpees
(11:57)

Wednesday December 26, 2018

Two sets of: 
5x Wall Squats +
10x Air Squat +
5x Goblet Squats +
10x Box Jumps +
10x Russian KB Swings 
+
Work to a Moderate-Heavy Power Clean
+
Three rounds of: 
30sec max rep power cleans, 155lbs +
30sec rest +
25sec max rep power cleans, 155lbs +
35sec rest +
20sec max rep power cleans, 155lbs +
40sec rest +
15sec max rep power cleans, 155lbs +
45sec rest +
10sec max rep power cleans, 155lbs +
50sec rest 
 

Monday December 24, 2018

10min Assault Bike, warm up
+
EMOM 10min
10x Burpees 
+
3x5 Wall Squat +
3x10 Air Squat +
3x5 Goblet Squat
+
21,15,9 for time of: 
Assault Bike Calories +
Back Squats, 135lbs

Thursday December 20-Sunday December 23

Sunday December 23
Marathon Row (42,195m)


Saturday December 22
Partner "12 Days" Workout
+
AMRAP 10min
100m OH Walking Lunge +
30x GHD Sit Ups
Weight: 45lbs Bumper


Friday December 21
Two rounds of:
Run 400m +
10x Scap Push Ups +
10x Box Jumps +
30sec Handstand Hold +
10x Ring Rows
+
Double Under Practice/Warm Up
+
DB Push Press Warm Up
+
AMRAP 7min of:
20x DB Push Press +
40x Double Unders
Weight = 50lbs


Thursday December 20
EMOM 10min
odd) 10 calorie Assault Bike 
even) 10x Burpees 
+
3x5 Wall Squat +
3x10 Squat +
3x5 Goblet Squat 
+
Every 20sec for 10min
1x D-Ball Clean @ 150lbs
+
15,12,9 for time of: 
Front Squat @ 95lbs +
Lateral over bar Burpees
+
5min Sandbag Bear Hug Hold
Weight: 105lbs

Wednesday December 19, 2018

3000m Row, Warm Up 
+
Three sets of: 
5x Wall Squats +
10x PVC Pass Throughs +
50ft Walking Lunge
+
21,15,9 of:
Power Snatch @ 75lbs +
Wall Balls @ 20lbs 
(Rest 3min)
9,15,21 of:
Wall Balls @ 20lbs +
Power Snatch @ 75lbs
+
5000m Row, Cool Down

Tuesday December 18, 2018

15,000m Ski Erg 
(mixture of easy, moderate and hard/easy intervals)