Month: December 2017 (Page 1 of 9)

12-29-2017

Strength:

“DT”ish Complex

Build to a heavy:
5 Deadlifts
3 Hang Power Cleans
2 Push Jerks
Touch and go. Hands Can’t leave the bar.

Conditioning:

AMRAP 12
3 Bar Facing Burpees
1 “DT”ish Complex (155,105)
6 Bar Facing Burpees
1 “DT”ish Complex (155,105)
9 Bar Facing Burps
1 “DT”ish Complex (155,105)

Burpees continue to go up by 3. 1 “DT”ish Complex after each set.
You may take your hands off the bar for the conditioning unlike in the strength. Break it up any way you’d like.

12-28-2017

Strength:

Bench Press
1 Rep Max
5-4-3-2-1-1-1

Conditioning:

EMOM x 20 minutes

min 1: 10 Slam Balls (50/30)
min 2: 15/12 Cal Row or 12/10 Cal Bike
mim 3: 50’x50′ Slam Ball Carry (Hug ball)
min 4: AMRAP 1 50’x50′ Shuttle Run
min 5: Rest

Page 1 of 9

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