Monday, December 11th
A. GYMNASTICS CONDITIONING: 8 Minute EMOM: Station 1 – Max HSPU or Max Distance HS Walk/Practice Station 2 – 20 Ab Mat Sit-Ups B. METCON:...
Saturday, December 9th
METCON: For Time: 800 Meter Run 50 Overhead Squats (45/35) 400 Meter Run 50 Thrusters (45/35) 800 Meter Run 50 Front Squats (45/35) If...
Friday, December 8th
A. STRENGTH: 8 Minute EMOM 2 Power Cleans + 1 Push Jerk Performed at 70% of Clean and Jerk 1RM B. METCON: For Time: 21 Barbell Facing...
Thursday, December 7th
METCON: 1 Mile Run 21 Kettlebell Swings (70/53) 21 Goblet Squats (70/53) 800 Meter Run 15 Kettlebell Swings (70/53) 15 Goblet Squats...
Wednesday, December 6th
A. STRENGTH: 5 Minute EMOM: 1 Pausing Front Squat (3 Second Pause) Build in Weight Directly into… 5 Minute EMOM: 1 Front Squat Building...
Tuesday, December 5th
A. MIDLINE CONDITIONING: Tabata Plank Hold on Elbows B. METCON: 4 Minute AMRAP: 3 ROUNDS: 12 Deadlifts (95/65) 9 Hang Power Cleans...
Monday, December 4th
A. STRENGTH: 8 Minute EMOM: Hang Power Snatch + Power Snatch (70% across) Directly into... 8 Minute EMOM: 1 Pausing Overhead Squat + 1...
Saturday, December 2nd
METCON: Every Minute, on the Minute, for 24 minutes (6 Rounds) Minute 1 - 14 One Arm Overhead KB Lunge (53/35) switch arms half way...
Friday, December 1st
A. MIDLINE CONDITIONING: Tabata Sit-Ups Then… Tabata Superman’s B. METCON: 5 Rounds for Time: 10 Overhead Squats (95/65) 10 Handstand...
Thursday, November 30th
A. STRENGTH: Every 90 Seconds, Power Snatch 2X4 @ 70% Directly into… 5 Minute EMOM, Squat Snatch 1X5 @ 75% Directly into… Every 90...
