12.27.18
Overhead Squat (1-1-1-1-1-1)
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP
10 Push Ups
10 Pull Ups
10 Wallballs
10 Push Ups
10 Pull Ups
10 Wallballs
12.26.18
Metcon (Time)
5 rounds
400m Run
40 Sit Ups
40 Toes to Plate
rest 1 min
400m Run
40 Sit Ups
40 Toes to Plate
rest 1 min
12.24.18
12 Days of Christmas (Time)
1 100 m run
2 thrusters 135/95
3 back squats
4 shoulder to overhead
5 bar over burpees
6 pull-ups
7 v-ups
8 dumbbell lunges (55/35)
9 goblet squats
10 swings
11 box jumps
12 power cleans
2 thrusters 135/95
3 back squats
4 shoulder to overhead
5 bar over burpees
6 pull-ups
7 v-ups
8 dumbbell lunges (55/35)
9 goblet squats
10 swings
11 box jumps
12 power cleans
perform in the order of the song: 1, 2+1, 3 + 2 + 1, 4 + 2 + 1 and so on
