December 11
December 10, 2018
Incorporate handstand holds in warmup
10 min EMOM
Min 1: 8 push press
Min 2: 4-8 strict (stricter the better) pullups
12 min amrap:
12 DB s2OH #50/35
12 box jump overs 24/20
12 toes to bar
Incorporate handstand holds in warmup
10 min EMOM
Min 1: 8 push press
Min 2: 4-8 strict (stricter the better) pullups
12 min amrap:
12 DB s2OH #50/35
12 box jump overs 24/20
12 toes to bar
7×2 front squats increasing each set
21-18-15-12-9-6-3
hang squat clean #95/65
Cals on rower
Annie on the run , row or bike depending on weather
50 dubs
50 sit-ups
run 200
40 dubs
40 sit-ups
run 200
30 dubs
30 sit-ups
run 200
20 dubs
20 sit-ups
run 200
10 dubs
10 sit-ups
run 200
Fight gone bad 20 min. amrap
In teams of two with work being divided evenly (not for feint of heart)
40 wallballs 20/14
40 sdhp 75/55
40 box jumps 20
40 push press 75/55
40 calorie row
Work on 1 arm dumbbell squat snatch
10 rds of
3 bar muscle ups
6 alternating d.b.Squat snatch 50/35
9 hspu
12 rds.
row 500 meters
60 seconds. rest
Final score is slowest time.
Come give this one a shot, you won’t forget it!
Bench Press
5-3-1-5-3-1
2-4-6-8-10
manmakers 50/35
30 double unders after each rd.
cashout-core or handstands
Deadlifts omem X 6
3tng deadlifts 315/205 (80-85%)
For time
40 k.b. swings 70/53
40 calorie row
20 k.b. swings 70/53
20 calorie row
Work up and do three heavy squat clean Thrusters
OMEM x10 min. (If you fail to complete a rd. in the minute finish the rd and rest the remainder of the rd. you bled into
3 Thrusters 135/95
4 burpees
5 pull-ups (adjust the pull-ups depending on individuals ability level)
5×8 steps of
Front rack walking lunge with barbell (heavy as form allows)
For Time
60 walking lunges
50 hand release push-ups
40 k.b. swings 50/35
30 med ball sit-ups 20/14
20 box jump overs 24/20
10 pull-ups (advanced class can do muscle ups)
