For time:
150-ft DB walking lunges (35/50 lb)
50 alternating DB hang snatches
150-ft DB walking lunges
50 single-arm DB hang power cleans
150-ft DB walking lunges
50 lateral hops over DB
150-ft DB walking lunges
50 single-arm DB deadlift
– Use a single DB for all weighted movements.
15 min AMRAP
12 ring muscleups
9 Turkish getups 53/35
20 min AMRAP with a partner
partner 1 300/250 m row
partner 2 12 hang power snatches 115/75
partners switch after the row and the snatches are completed
partners perform 5 synchronized bar facing burpees before rotating
** next week Dec 19-23rd, we will have holiday hours. We will have classes at 6:00AM, 9:00AM and 5:30PM.
back squats
5-5-5-5-5
21-18-15-12-9
V-ups
pullups
shuttle runs
AMRAP 10:
12 DB box step-ups (25/35 lb) (20 in)
12 DB deadlifts
100-ft DB farmers carry
12 squat cleans
1 legless rope climb
10 squat cleans
1 legless rope climbs
8 squat cleans
1 legless rope climbs
6 squat cleans
1 legless rope climbs
4 squat cleans
increase loading across each set of squat cleans
8 min AMRAP
500/400m bike or row
8 push presses 155/105
3 rounds
9 wall walks
200m farmers carry 70/53
fight gone bad
3 rounds
1 min at each station
wall ball shots 20/14
SDLHP 75/55
box jumps 20”
push-press 75/55
row for calories
rest