Thursday 12-31

In teams of two with one partner working at a time…

A: 10 min AMRAP
Partner 1:
Air Dyne (Cal)
Partner 2:
5 Axle Bar Hang Clean 135/95
10 Pull Ups
5 Axle Bar Front Squat 135/95

B: 10 min AMRAP
Partner 1:
Row (Cal)
Partner 2:
5 Burpee
20 Wall Ball 20/14
5 Burpee

C: 10 min AMRAP
Partner 1:
30 DUs
3 Clean and Jerk 135/95
3 Snatch 135/95
Partner 2:
Rest

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Standard

Wednesday 12-30

Mobility: Quads/Adductors/Hamstrings

A: 3 Rounds
8 DB/KB Deadlift
8 DB/KB Front Squat
8 DB/KB Reverse Lunge
8 DB/KB Step Up

B: 4-4-4-4-4
Back Squat @ 75-85%
*3 Broad jump after each round

C: For Time
Buy In: 400 m Run
3 Rounds
8 Deadlift 135/95
8 Back Squat 135/95
2 Rounds
16 KBS 70/53
16 Push Up
1 Round
24 OH Plate Lunge 45/25
Cash Out: 400 m Run

Standard

Tuesday 12-29

Mobility: Glutes/L and T Spine/Lats

A: 6 min EOMOM
Odd: 3 Hang Clean + 3 Front Squat + 3 S2OH 95/65
Even: 3 Burpee + 6 Pull Ups

B: 30 min EOMOM
1) Cal Air Dyne 40/20
2) 3 Hang Clean + 3 Front Squat + 3 S2OH 155/105
3) 10 Burpee
4) 4 T2B + 4 Pull Up + 4 C2B
5) 15 Box Jump Overs 24/20

Standard

Monday 12-28

Mobility: Hips/OH Pos

A: 5 min EMOM
3 Hang Power Snatch + 3 Behind the Neck Push Press

B: 5 min EMOM
1 Hang Power Snatch + 2 Snatch Balance + 3 OHS

C: 1-1-1-1-1
2 Hang Squat Snatch

D: 10 min AMRAP
28 DUs
14 AMSU
7 R-Arm DB/KB Snatch 55/35
7 L-Arm DB/KB Snatch 55/35

Standard