Gym will be closed Sunday, 12/17 due to maintenance.
Every 3min for 27min
A)20/15 cal bike
15 Burpees
B) 20/15 cal bike
20 Plate G2OH
C) 20/15 cal bike
18 Step ups
Gym will be closed Sunday, 12/17 due to maintenance.
10min
Joint Capsule work
Then
2min HIT
30min amrap
50 sit ups
20 cal row or ski
40 Push ups
20 cal row or ski
30 step ups 24/20”
20 cal row or ski
Gym will be closed Sunday, 12/17 due to maintenance.
2 rounds
10 scorpions
10 weighted prone int/ext rotation
10 pike up pike down
10/10 bend extend
5/5 figure 4 rotations
10 PVC Pipe OH Squats
Barbell warm up
10 reps each
Deadlifts
OH Squats
Press
Push press
Push jerks
6min amrap
15 Deadlifts 155/105
12 Bar Hopping Burpees
9 S2OH
3min rest
6min amrap
15 Deadlifts 155/105
12 Bar hopping Burpees
9 S2OH
Gym will be closed Sunday, 12/17 due to maintenance.
100 Dubz/ 250 Single Unders
100 Single DB lunges
100 Dubz/ 250 Single Unders
75 weighted sit ups
100 Dubz/ 250 Single Unders
50 H.R. Push ups
100 Dubz/ 250 Single Unders
25 pull ups
Gym will be closed Sunday, 12/17 due to maintenance.
3 rounds
30 Heel Drives
20 Banded lat pull downs
10 Dive bombers
30 single Strict Pull ups
*35 Dubz after every 5 reps/10 attempts scale down
4 rounds
24 Alt DB Snatches
18 Box Jumps
Gym will be closed Sunday, 12/17 due to maintenance.
Every 10min for 30min
800m Run
30 Box jump overs
30 Wallballs
Gym will be closed Sunday, 12/17 due to maintenance.
0-6min
50/40 cal bike
6-14min mark amrap
15 burpees
20 Russian KBS
15 T2B
14-20min mark
50/40 cal bike
20–28min mark amrap
15 burpees
20 Russian KBS
15 T2B
Gym will be closed Sunday, 12/17 due to maintenance.
2 rounds
15 cal row
5 reps
Frontal raises
Lat raises
Bent over flies
Scare crow
Presses
3 sets
8 – 10 rep
Kick ups + 30-45 sec holds
3 sets
Nose to wall Hold 30-45 sec
5 MiN EMOM
3 wall Climbs
Every 2min for 18 min
A 200м RuN
Max cal Row
B) 200 Run
Max T2B
c) 200м RuN
MAX P. Cleans 185/125
Notes/stimulus
**** keep your run Consistent no need to sprint. Keep it between 35-50sec.
*** on the row keep your stroke rate between 18-25. Use your length to get a cal per stroke. Woman between 2 to 3 strokes per cal.
**break up your T2B in manageable quick sets. First set being the bigger set
*keep the cleans to quick singles. By the time you reach them your midline and grip will be fatigued.
Gym will be closed Sunday, 12/17 due to maintenance.
2 rounds
20 Calf raises
20 Toe Raises
10/10 bend and ext
5/5 hip sars over and back 30” box
5 squat to sissy squat
Hit warm up
3min emom
8 cal bike
Max inch warm
)
For time
10/7cal bike
10 Burpee Box Jumps 30/24”
20/14 cal bike
20 Burpee Box jump overs 24/20”
30/21 cal bike
30 Burpees
Notes/stimulus
*** This one is meant to be short and painful. All gas no break!!! With that being said don’t look for comfort. There is none.
** Keep it moving on all variations of the burpees. Coming off the bike the first couple reps will be the most difficult.
13min cap
Gym will be closed Sunday, 12/17 due to maintenance.
5min to get as far as possible
50 cal row
40 Goblet Squats
30 DB Snatches
20 Step Ups
10 Burpee Pull Ups
2min rest
7min to get as far as possible
50 cal row
40 Goblet Squats
30 DB Snatches
20 Step Ups
10 Burpee Pull Ups
3min rest
10min to get as far as possible
50 cal row
40 Goblet Squats
30 DB Snatches
20 Step Ups
10 Burpee Pull Ups
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