Tuesday 31/12/19
20 Minute AMRAP – 20 Hang DB Snatches @ 22.5/15kg (Alt. Arms) – 200m Run – 10 Toes To Bar – 200m Run To
20 Minute AMRAP – 20 Hang DB Snatches @ 22.5/15kg (Alt. Arms) – 200m Run – 10 Toes To Bar – 200m Run To
5-5-5 Back Squat Lower Body Mobility Between Sets Then 9 Rounds – 12 KB Squats @ 24/16kg – 6 Burpee – Box
24 Minutes, In Teams Of 4 – Max Cals On Air Bike – Max Cals On Rower – Max Cals On Ski Erg **Each
3-3-3 Power Snatch Accrue 30 Strict Pull Ups Between Sets Then 12 Minute Partner AMRAP – Max Reps Power Snatches @ 95/65lbs
Rest Day Or (Optional Workout) 30 Minute AMRAP – 50 Step Ups @ 24”/20” – 50 DB Hang Clean And Jerks @ 20/12.5kg
3-3-3 Dead Lift Accrue 30 Muscle Ups Between Sets Then 3 Rounds, In Partners – 500m Run Together – 40 Burpees –
12 Days Of Christmas – 1 Wall Climb – 200m Row – 3 Toes To Bar – 40m DB Farmers Carry @ 2 x
3-3-3-3-3 Bench Press 5 x 12 Toes To Bar Between Sets Then 4 Rounds – 1 Minute: Bench Presses @ 135/95lbs –
5-5-5 Front Squat 5 x 300/270m Ski Erg Between Sets Then 15 Minute AMRAP – 10 Wall Balls @ 20/14lbs to 10/9ft
30 Minute Partner AMRAP – 500/450m Row Each – 25 Box Jumps @ 24”/20” Each – 25/20 Cals Air Bike Each – 25 Box Jumps