Wednesday 12.20.2017 Perform 10 rounds of the following, completing as many reps of each exercise as possible: •30 seconds of toes-to-bars Rest 30 seconds •30 seconds of dips Rest 30 seconds •30 seconds of body-weight deadlifts Rest 30 seconds •30 seconds of handstand push-ups Rest 30 seconds
Tuesday 12.19.2017 “Gwen” Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. TIME CAP: 15-minutes
Monday 12.18.2017 Four Rounds for Time: 500m row 10 overhead squats 155/115 *** time cap 14 minutes
Sunday 12.17.2017 Rest Day Closed
Saturday 12.16.2017 Mobility 8am-8:30am Olympic Lifting 8:30am-9:30am Open Gym 9:30am-12pm
Friday 12.15.2017 Deadlift for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 reps
Thursday 12.14.2017 “Annie” 50-40-30-20-10 Double Unders Sit-ups Time Cap: 10-minutes
Wednesday 12.13.2017 3 rounds for time of: •100-ft. walking lunge •50 squats •50 Good Mornings 45/35-lbs Barbell Time Cap: 14:30
Tuesday 12.12.2017 Complete as many reps as possible for 25-Minute’s Single Unders Every 5-Minute’s complete 15-Burpees Score: Total Reps
Monday 12.11.2017 4 rounds for time of: •400-m run •30 push presses, 65 lb. •20 jumping chest-to-bar pull-ups Time cap – 16 Min