12-20-19

Metcon:  For Time 
12-9-6
Alt DB Snatch
Bar Muscle Up
Snatch
Then, Straight Into
12-9-6
Alt DB C&J
TTB
C&J

Post Metcon Conditioning:
Run 200m
Rest :30
Run 400m
Rest 1;00
Run 600m
Rest 1:30
Run 800m

12-19-20

Thrusters
5@50%
4@60%
3@70%
2@80%

Metcon – 3 RFT
200 Singles
30 Abmat Situps
20 1 Arm DB Thrusters (alternate arm every 5 reps)  50/30

12-18-19

Squat Snatch
5@50%
4@60%
3@70%
2@80/85%
1@90%

In 7′, Find Heaviest:
Snatch + Hang Snatch + OHS
*Start with Empty Barbell

Metcon:  13′ AMRAP
20 Burpees
20 Pullups
50m Walking Lunges

12-17-19

Strength:
Bench Press
DB Row
5 sets x 10 reps

Metcon – for Time:
1000m Row
800m Run
200 DU
800m Run
1000m Row
(25′ Cap)

12-16-18

Hang Squat Clean & Push Jerk
5@50%
4@60%
3@70%
2@80/85%
1@90%

Metcon – For Time
25/20 Cal Assault Bike
40 Deadlifts  135/95
400m Run
25/20 Cal Bike
30 Power Cleans
400m Run
25/20 Cal Bike
20 Shoulder to Overhead
400m Run

12-13-19

Back Squats
8@45%
5@55/65%
3@75/85%
1@95%

Team of 2 – Switch as Needed
4000m Row

12-12-19

Power Snatch
5@50%
4@60%
3@70/75%
2@80/85%

WOD – 6 Rounds
5 Close Grip Bench Press
6 Bicep Curls/arm
18 Abmat Situps
6 TTB
5 Strict HSPU

12-11-19

Strict Press
8@45%
5@55/60/65/70/75%

Metcon – 20′ AMRAP
5-10-15-20-25-30….
Wallballs
Burpees
Cal Row

12-10-19

Hang Clean & Jerk
5@50%
4@60%
3@70%
2@80/85%
1@90%

Metcon – 17′ AMRAP
5 Hang Clean & Jerk
40 DU
200m Run

12-09-19

Push Press
8@45%
5@55/65/75/80/85%
*5 Strict Pullups After Each Set

Meton – for time, 25′ cap
100m OH Walking Lunges  45/35
50 Burpee to Plate
100m OH Walking Lunges