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Saturday 12.16.17

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Fitness Conditioning w/Partner
10 Burpees (Each)
40 KBS 50/35
10 Burpees (Each)
40 Box Jumps or Step Ups 24/20
10 Burpees (Each)
40 Push Press 75/55
10 Burpees (Each)
40 Ring Rows
10 Burpees (Each)
40 Ball Slams 20/10
10 Burpees (Each)
40 DB Snatches 40/25
10 Burpees (Each)

Sport Conditioning w/Partner
10 Burpees (Each)
40 KBS 70/50
10 Burpees (Each)
40 Box Jumps 30/24
10 Burpees (Each)
40 Push Press 95/65
10 Burpees (Each)
40 Pull Ups
10 Burpees (Each)
40 Ball Slams 30/20
10 Burpees (Each)
40 DB Snatches 50/35
10 Burpees (Each)

Friday 12.15.17

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Hang Squat Snatch
On the 2:00 x 5:
10 Chest to Bar Pull-Ups + 3 Hang Squat Snatches

Build progressively on the snatch

Fitness Conditioning
Teams of 3
AMRAP 20:
7 Alternating Dumbbell Snatches (40/25)
10/7 Calorie Row
7 Burpees

Full rounds, then switch.

Sport Conditioning
Teams of 3
AMRAP 20:
7 Alternating Dumbbell Snatches (50/35)
10/7 Calorie Row
7 Burpees over Dumbell

Full rounds, then switch.

Competitor Conditioning
Teams of 3
AMRAP 20:
7 Alternating Dumbbell Snatches (70/50)
10/7 Calorie Row
7 Burpees over Erg

Full rounds, then switch.

Thursday 12.14.17

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Deadlift
3 Sets of 10:
Unbroken Deadlifts (225/155) Sport (155/105) Fitness

Rest as little as needed between rounds

Fitness Conditioning
AMRAP 20:
7 Pull-ups
7 Dumbbell Push Press (35’s/25’s)
7 Dumbbell Front Squats (35’s/25’s)

Sport Conditioning
AMRAP 20:
7 Chest to Bar Pull-ups
7 Dumbbell Push Press (50’s/35’s)
7 Dumbbell Hang Squat Cleans (50’s/35’s)

Competitor Conditioning
AMRAP 20:
2 Bar Muscle-ups
4 Strict Handstand Push-ups
8 Dumbbell Hang Squat Cleans (50’s/35’s)

Wednesday 12.13.17

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Fitness Conditioning
Buy-In: 200 Single Unders
2 Rounds:
20 KBS
60 Lunges
20 Ab Mat Sit Ups
Cash out: 200 Single Unders

Sport Conditioning
“Johnny”
Buy-In: 1,200 Meter Row
2 Rounds:
19 Calorie Assault Bike
87 Double Unders
7 Rope Climbs
Cash out: 1,200 Meter Row

(Optional) Barbell Cycling
On the Minute x 5
6 Hang Squat Cleans + 2 Push Jerks
5 Hang Squat Cleans + 3 Push Jerks
4 Hang Squat Cleans + 4 Push Jerks
3 Hang Squat Cleans + 5 Push Jerks
2 Hang Squat Cleans + 6 Push Jerks

Barbell: (155/105) Sport (95/65) Fitness

Tuesday 12.12.17

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Strict Handstand Push-ups 
15 Strict Handstand Push-ups
1:00 Rest
13 Strict Handstand Push-ups
:45 Seconds Rest
11 Strict Handstand Push-ups
:30 Seconds Rest
9 Strict Handstand Push-ups
:15 Seconds Rest
7 Strict Handstand Push-ups

**Kipping, adding REST, and Progressions can all be used to scale this.  See your Coach!

Fitness Conditioning
4 Rounds:
10 Power Cleans (95/65)
10 Burpees

Sport Conditioning
5 Rounds:
10 Power Cleans (135/95)
10 Barbell Facing Burpees

Saturday 12.9.17

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Naughty Or Nice 2017

Bring a new unwrapped toy to support Toys for Tots!

NICE (Scaled division)

12 min. Ascending Ladder
3.3.3.6.6.6.9.9.9…

  • Hang Power Clean 95/65
  • Burpee over Bar
  • Wall Ball 14/10

Men use 95 lbs.
Women use 65 lbs.

NAUGHTY (Rx’d division)

12 min. Ascending Ladder
3.3.3.6.6.6.9.9.9…

  • Hang Power Clean 115/85
  • Burpee over Bar
  • Wall Ball 20/14

Men use 115 lbs.
Women use 85 lbs.

**If we have a crowd we will do a couple heats!