Tuesday, Dec. 16th - Thursday, Dec. 18
Tuesday
Warmup:
75 DU's/ SU's
15 Burpee Box Overs
50 DU's/SU's
10 Burpee Box Overs
25 DU's/SU's
5 Burpee Box Overs
++++++++++++++++++
Bench: 5x3 - Increasing Load with 10 Ring Rows after each set
++++++++++++++++++
For Time:
500 meter row
200 meter slamball toss
100 meter overhead walking lunges 45/25#
++++++++++++++++++++++
Cash out: 3 Rounds of:
Box Jumps 24/20" 30 seconds on: 10 seconds rest x 3
~2 mins rest between each round
+++++++++++++++++++++++
Burnout: 5/3 Muscle Ups (male/female)
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Endurance: Meet at ECC @ 6 am
Prowler Mile
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Wednesday
Warmup: 4 Rounds - Not for Time
2 laps around inside of gym
10 Hand release pushups
20 strict situps (no arm swing)
++++++++++++++++++++++
12 min AMRAP:
150 Wall balls 20/14#
90 DU's
30 Muscle Ups
++++++++++++++++++++++
Cashout: OTMx10 of 3 Banded Back Squat @ 60%
Snatch Balance 5x3
++++++++++++++++++++++
Burnout: 5/3 Muscle Ups (male/female)
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Thursday
Warmup: 8 min AMRAP
100 meter row
5 Strict Pullups
10 Bar Thrusters
++++++++++++++++
Hang Squat Clean - 1x5, 3x3, 2x2, 3x1 @ 60% of Clean Max
++++++++++++++++
Death by 10 meters
++++++++++++++++
Burnout: 5/3 Muscle Ups (male/female)
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Endurance: Meet at ECC @ 6 am
10, 15, 20 Minutes out and back. This is to be done as one continuous run without rest between the out and back
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