December 13, 2019

3 ROUNDS

8 POWER CLEANS 155/105

10 DEADLIFTS

12 GHDSU

2 ROUNDS

8 POWER CLEANS 185/135

10 DEADLIFTS

12 GHDSU

1 ROUND

8 POWER CLEANS, 225/155

10 DEADLIFTS

12 GHDSU

December 12, 2019

13 MINUTE AMRAP

18 DUMBBELL DEADLIFTS, 50/35

12 FRONT RACK DUMBBELL LUNGE STEPS, 50/35

250M ROW

December 11, 2019

5 ROUNDS

50' HANDSTAND WALK (5 WALL WALKS)

30 DOUBLE UNDERS

10 BURPEE BOX JUMPS, 24/20

1 MINUTE REST

December 10, 2019

EVERY :30 FOR 10 MINUTES

1 SQUAT SNATCH

December 8, 2019

3 Rounds

30 Push-ups

40 Russian Kettlebell Swings, 2.0/1.5

50 Squats

December 7, 2019

4 min each with a partner...

Farmers Carries, 2/1.5 Pd.

Push-ups

Spartan Pulls, 135/95

Row/ bike

Pull-ups  

December 6, 2019

3 MINUTE AMRAP

8 POWER SNATCHES, 75/55

8 BOX JUMP OVERS, 24/20"

REST 1 MINUTE

* REPEAT FOR 4 ROUNDS

December 5, 2019

20 MINUTE ROW OR BIKE

EMOM ALTERNTING MINUTES:

1: 8 ALTERNATING DUMBBELL SNATCHES, 50/35

2: 4 BURPEES OVER THE ROWER

December 4, 2019

15 MINUTE EMOM

3 CLUSTERS

December 3, 2019

"Blake" Four rounds for time of:

100 foot Walking lunge with 45/35lb plate held overhead

30 Box jump, 24/20 inch box

20 Wallball shots, 20/14 pound ball

10 Handstand push-ups

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