Month: December 2016

Last Workout Of The Year

can’t hold anything back now: 10 Minutes to Complete (AFAP) 10-20-30 DB Snatches  50|30 Pull Ups 10 Minutes to Complete (AFAP) 10-20-30 Deadlifts  185|125 Ring Dips 10 Minutes to Complete (AFAP) 10-20-30 Hand Release Push Ups Barbell Thrusters *continuously running clock * once done, rest remaining time


Part I 8 minute AMRAP (3 person team) 2-4-6-8-10-12…(cont) Wall Balls Part II 12 minute EMOM: 1 Clean and Jerk * 7 mins building, 5 mins same weight Part III 12 minute AMRAP 9 Toes To Bar 6 Front Squats  155|105 3 Shoulder to Overhead

Choose Your Own Adventure

Core Conditioining: 8min EMOM Odd- 3 Wall Walks Even- 30sec Plank Strength: Bench Press Max Reps at 75% of 1RM x 5 A-SSW/ 15 Evil Wheel B-SSW/ 10 DB Pull Overs Conditioning: 12min AMRAP (a) 10-20-30-40… cont Slam Balls, Sit Ups, 200m Run (b) 1 Clean, 1 High Hang Clean, 1 Low Hang Clean, 20 sec …
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EMOM, E2MOM, Work and Rest

In Today’s Version of Fitness EMOM x 10 RX- 1-5 Muscle Ups Scale- 3-7 strict pull ups E2MOM x 6 3 Deadlifts *building to 3 rep heavy 4 Rounds: 3 minute AMRAP 7 Thrusters 7 Burpees 21 Double Unders * 1 minute rest between 3 min AMRAPs


All the Conditioning! 14 Minute EMOM Odd mins:  15 V-Ups Even mins:  12 Cal Bike (AFAP) 14 Minute EMOM Odd mins:  10 HSPU Even mins:  15 Slam Balls (AFAP) 10 Minute AMRAP 100m Farmer’s Carry  2|1.5pd per arm 15 Jumping Squats  75|55

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