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DEC 28

CONDITIONING  6 min AMRAP of: 30 cal row 30 Burpees 30 Russian KB Swings (72/53) 30 Split Jumps* 30 DB Snatches (55/35)** Stairs Rest 3 min 10 min AMRAP of: 30 cal row 30 Burpees 30 Russian KB Swings (72/53) 30 Split Jumps* 30 DB Snatches (55/35)** Stairs Rest 3 min 14 min AMRAP of: …

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DEC 27

CONDITIONING For Times and with a running clock complete: 0:00-10:00 “Isabel” 30 Snatches (135/95)   10:00-20:00 “Grace” 30 Clean and Jerks (135/95)   20:00-30:00 “Annie” 50-40-30-20-10 Double Unders AbMat Sit-ups 

DEC 26

CONDITIONING 30 x 30/30 row for max cal *30 seconds of work/30 seconds of rest for 30 rounds **workout ends when you have hit 300 cal or 30 rounds, whichever happens first

DEC 23

STRENGTH A) Find today’s 1RM Deadlift; -15% drop for 3×3 B) Back Squat 5 x 10* C) Wheel Roll-Outs 5 x 20 *Heavier than last week   CONDITIONING  

DEC 22

STRENGTH A) Find today’s 1RM Bench Press; -15% drop for 3×3 B1) Press 5 x 10* B2) Barbell Rows 5 x 10** C) Band Pull Aparts/ Face Pulls x 200 *Heavier than last week **Add weight if necessary   CONDITIONING “Farewell to Stairs” 10 Rounds for time of: 15 Cal Row Stair Run     …

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DEC 21

STRENGTH With a 15 minute running clock: Every 90 seconds for 6 sets complete Hang Power Snatch 2-2-2-2-2-2 *increasing weight every two sets **In time remaining find 1 RM Hang Power Snatch   CONDITIONING “11.4” 10 minute AMRAP of: 60 Burpees 30 Overhead Squats (115/80) 10 Muscle Ups

DEC 20

STRENGTH A) Find today’s 1RM Strict Press; -15% drop for 3×3 B1) Bench Press 5 x 10* B2) Barbell Rows 5 x 10* C) Band Pull Aparts/Face Pulls x 200 *B’s heavier than last week   CONDITIONING Every Minute On the Minute for as long as possible complete: 7 Thrusters (75/55) 7 Burpees 7 Pull-Ups

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