“Happy New Years Eve”
Mobility: Calves/Hips/Lats
A: 12 min AMRAP
12 G2OH 95/65
31 DU
20 OH Plate Lunge 45/25
18 Burpee
B: 12 min AMRAP
12 Hang Squat Clean 135/95
31 Wall Ball 20/14
20 Pull Up
18 Box Jump Over 24/20
Monthly Archives: December 2018
Friday 12-28
Mobility: Calves/Hips/Lats
A: 10 min AMRAP
30 DU
5 DB R-Arm Hang Clean and Jerk 50/35
5 DB R-Arm Hang Clean and Jerk 50/35
B: 10 min AMRAP
10 Cal Air Bike
10 Alt DB Snatch 70/50
C: 10 min AMRAP
20 Cal Row
20 T2B
Thursday 12-27
Mobility: Hips/Lats
A: 3 Rounds
10 Cat/Cow
10 Bird Dog
10 sec Hollow Hold
10 Tuck Crunch
10 V Up
10 Jack Knife
10 sec Hollow Hold
3 Wall Walk
10 Air Squat
10 Strict Pull Up
B: 6 min EMOM
1 Power Clean + 1 Hang Power + 2 Front Squat + 1 Hang Squat Clean
C: 1-1-1-1-1
Hang Squat Clean
D: For Time
64 Pull Up
32 Hang Power Clean 155/105
Wednesday 12-26
“Wear Pink”
Mobility: Hips/L and T Spine
A: 5-4-3-2-1-1
Back Squat
B: 9 min EMOM
1) 18/15 Cal Row
2) 25 Wall Ball 20/14
3) 10 Deadlift 275/185
C: 9 min EMOM
1) 18/15 Cal Air Bike
2) 25 KBDLHP 70/53
3) 10 Burpee Box Jump Over 24/20
Monday 12-24
“Merry Christmas Eve”
“12 Days of Christmas”
1 Bar MU or Burpee Pull Up
2 G2OH 135/95
3 Box Jump 30/24
4 Front Squat 135/95
5 C2B
6 Power Clean 135/95
7 KBS 70/53
8 Pull Up
9 Burpee
10 Cal Air Bike
11 Cal Row
12 S2OH 135/95
*Complete 1 Bar MU… Then 2 G2OH and 1 Bar MU, then 3 Box Jump, 2 G2OH and 1 Bar MU. And so on…
