Monthly Archives: December 2016

Friday – December 30, 2016

Strength
EMOM 12
Odd: Bench Press (5-5-5-3-3-2)
Even: KB Row 6/6

Conditioning
AMRAP 12
Bear C
40 Sit-ups
20 KB Swings @24/16
10 Burpees

BOOTCAMP
40-30-20-10
Row
Alt Pistols/ Step Ups
Push Press

Thursday – December 29, 2016

AM:
Open from 5:30-10:30

PM:
Open from 3:30-5:30

"TRI This"
3-5 Rounds of 4:00 on / 4:00 off
30/20 Calorie Row
30/20 Calorie Bike
AMRAP shuttle Run (10m) in Remaining time

BOOTCAMP
(same as above )

Wednesday – December 28, 2016

EMOM 14
Odd: 7 HSPU
Even: 40 Double Unders

Then
For Time
Run 800m
50 Step Ups @24"
Run 800m
30 Box Jumps @ 24/20"
Run 800m
20 Alt. Pistols

BOOTCAMP
Run 800m
50 Lunges
25 Push Ups
Run 800m
30 KB Swings
15 Push Ups
Run 800m
20 Calorie Bike
10 Push Ups


HAPPY 14th ANNIVERSARY to Coach Todd and Jen.  

Tuesday – December 27, 2016

5 Rounds For Time:
Run 400m
21 Toes-to-Bar
12 Deadlifts @225/155

BOOTCAMP
3-5 Rounds:
Run 400m
30 Sit-ups
15 Man Maker