Month: December 2017 (Page 2 of 9)

12-27-2017

Strength:

1 Pause Front Squat + 1 Front Squat no pause.
5 sets, increase weight each set.

Conditioning:

“Nickel and Dime”

AMRAP 5:
21-15-9
Kettlebell Swing (53,35)
Front Squat (115,80)
Calorie Bike

Rest 5 minutes

AMRAP 5:
21-15-9
Kettlebell Swing (53,35)
Front Squat (95,65)
Calorie Bike

12-26-2107

Warmup:

15-12-9:
Calorie Bike or Row
1 Round of: 5 Pushups, 7 Sit-Ups, 9 Air Squats after each round

Strength:

Power Snatch:

Build to a heavy single

Conditioning:

AMRAP 15

15 Power Snatches (75,55)
30 Double Unders
15 Wall Balls (20,14)
30 Double Unders

Page 2 of 9

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