12.11.17

10m - Dynamics

4 Rounds of 3m on/1m off:

10 Alt. Jump Lunges (5/leg)

8 Alt. Dumbbell Snatches 50/35

10 Air Squats

8 Alt. Dumbbell Snatches 50/35

Mobility - Single Leg Saddle Pose 2m/side & Pigeon Pose 1m/side

12.12.17

10m - Dynamics

10m - Muscle Up Prep

5m - OHS Prep

MetCon - On a 12m clock accumulate as many burpee over the bar as possible...

Every 2 minutes, including the start of the workout, perform:

  • 7 Deadlifts 135/95

  • 5 Overhead Squats 135/95

  • 3 Muscle Ups (or 6 CTB/Pull Ups/Jumping CTB)

Mobility - Saddle & Seated Straddle

12.13.17

10m - Dynamics

15m - Movement Prep

FT:

1,000m Row

-into-

5 rounds:

30 Double Unders

10 TTB

3 Hang Squat Cleans 185/125

12.14.17

10m - Dynamics

6 Rounds:

1m - Assault Bike for Cals

1m - Row for Cals

1m - Rest

*These should both be at a high intensity

12.15.17

10m - Dynamics

10m - Snatch Prep

Strength - Every 75 seconds for 6 sets, ascending:

  • Snatch + OHS + Hang Snatch

MetCon - 10RFT:

2 Power Snatches @ ~85% of Complex

8 Box Jumps 24”/20”

*10m time cap

12.16.17

10m - Dynamics

10m - Prep

Metcon - 10m AMRAP - Mainsite 171209:

20 WBS 30/20lbs to 11’/10’

10 Strict Pull Ups (ring rows)

Accessory (rest of class) - 3 giant sets:

14 Alternating Dumbbell Curls (5/arm)

14 Push Ups

14 Banded Tricep Extensions