A.1 Bench Press – 8, 8, 8, 8 ( If you were here Thursday this is a chance do light bench work to aid in recovery. OR you could work on pull ups/weighted pull ups)
A.2
5 Rounds
21 Air Squats
15/12 Cal Row
9 DB Snatch #50/#35
A.3
3 Rounds
30 Hip Bridges
30 Ab Mat Sit Ups
Post loads and times to comments.
A.1 3 Position Power Clean + Jerk OT 2:00 x 6 (12:00)
High Hang, Hang, From the Floor + Jerk
A.2
In Teams of 3
At the 0:00
AMRAP 7: Back Squats
50 Reps – #135/#95
50 Reps – #185/#135
Time Remaining, Max reps – #225/#155
Rest 3:00
At the 10:00
AMRAP 7: Bench Press
50 Reps – #135/#95
50 Reps – #155#/105
Time remaining, Max reps – #185/#135
Rest 3:00
At the 20:00
AMRAP 7: Deadlift
50 Reps – #185/#135
50 Reps – #225/#155
Time remaining, Max reps – #275/#185
Post loads and reps to comments.
A.1 Strict Press – 8, 8, 8, 8
A.2
Row 500M
30 Wall Balls
30 Box Jumps
Row 500M
30 KB Swings
Row 500M
30 KB Swings
Row 500M
30 Wall Balls
30 Box Jumps
A.3
30-25-20-15-10
Ab Mat Sit Ups
Supermans
Pot loads and times to comments.
A.1 Back Squat – 5, 5, 5, 5, 5
A.2
5 Minute AMRAP
15/12 Calorie Row, 15 Power Snatch #95/#65
12/9 Calorie Row, 12 Power Snatch #95/#65
9/7 Calorie Row, 9 Power Snatch #95/#65
Rest 5 Minutes
5 minute AMRAP
15/12 Calorie Row, 15 Clean & Jerk #95/#65
12/9 Calorie Row, 12 Clean & Jerk #95/#65
9/7 Calorie Row, 9 Clean & Jerk #95/#65
Post loads and rounds to comments.
12 Days of Christmas – Partner Style
1 Run 200M
2 Power Snatch #135/#95
3 SDHP #135/#95
4 Thrusters #135/#95
5 Burpees
6 Toes 2 Bar
7 Chest 2 Bar Pull Ups
8 KB Swings
9 Box Jumps #30/#24
10 HSPU
11 Power Clean & Jerk #135/#95
12 Man Makers #35/#20
Complete:
Rd 1
Rd 2, 1
Rd 3, 2, 1
Rd 4, 3, 2, 1….
Post partners and times to comments.