December 2018

“The Jingle Bell Grinch” by DB For Time: 800m Run 80 Jingle Bell Swings 24/16kgs RX+ 30/24 MRX 20/12kgs 800m ROW 80 Double-unders 600m Run 60 Jingle Bell Squats 600m ROW 60 Double-Unders 400m Run 40 Jingle Bell Swings 400m ROW 40 Double-unders 200m Run 20 Jingle Bell Swings 200m ROW 20 Jingle Bell Lunges (alt legs/stationary) 100m […]

Snatch Cluster EMOM x 4min: 1 Power Snatch to 1 Hang Power Snatch to 1 Overhead Squat REST 2min Snatch Cluster EMOM x 4min: 1 Power Snatch to 1 Snatch Balance REST 2min Squat Snatch EMOM x 4min *Prior to 3:00 complete: 3 rounds of: 8 Pull-ups 8 Power Snatch 115/75 RX+ 135/95 MRX 95/65 *Prior to 6:00, complete 3 rounds of: 6

Power Clean E2MOM 4 – 3 – 2 – 1 – 1 E5MOM for 25min 500m Row or 1.3km Assault Bike 10 Power Cleans 135/95 RX+ 155/105 MRX 95/65 **Score is Slowest Time of the 5 Rounds** Core Development 2 sets 15 reps GHD Sit-Ups or Anchored Weighted sit-ups 2 sets 15 reps Hip Extension to GHR 2 sets 15 reps Reverse Rower

Bench Press E3MOM 7 – 5 – 2 – 1 – 1 4 min AMRAP: 800m Run or Row or 2km Assault Bike Max Reps Burpee Box Jump Overs 24/20″ RX+ Clear Whole Box MRX 20/18″ Rest 2min 3 min AMRAP: 600m Run or Row or 1.5km Assault Bike Max Ring Dips RX+ Muscle-Up into MRX Bar Rest 2min 2 min AMRAP: 400m Run or Row or 1km Assault Bike Max Reps Burpee Box

Front Squat & Back Squat E3MOM 5 Front Squat – 10 Back Squats 4 Front Squat – 8 Back Squats 3 Front Squat – 6 Back Squats 12min AMRAP: 6 Toes to Bar 12 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 9′ 6 Pull-Ups 12 Thrusters 95/65 MRX 75/55 Core Development 20 WallBall or KettleBell Russian Twists 30

15 Minute Build Up 5 min Build Up Shoulder to Overhead 5 min Build Up Hang Power Clean 5 min Build Up DeadLift “The Equalizer” by DB For Time: 18 Deadlifts 175/115 RX+ 205/135 MRX 135/95 9 Hang Power Cleans 6 Shoulder to Overhead 200m Row or Run or 0.5km Assault Bike 12 Deadlifts 6 Hang Power Cleans 3 Shoulder to Overhead

E2MOM Build Up 6 – 4 – 2 Hang Split Snatch 5 – 3 – 1 Power Snatch “Splitting ISABEL with RANDY” by DB For Time: 15 Power Snatch 135/95 MRX 95/65 15 Hang Split Snatch 135/95 MRX 95/65 Reduce Weight 45 Power Snatch 75/55 MRX 55/45 RANDY In honor of Randy Simmons, 51, a 27-year LAPD veteran and SWAT

In 15 Minutes: Establish a 1RM weighted Chest to Bar Pull-up and a weighted Pull-Up (chin over bar) and 1 set Unbroken Max Reps Strict Pull-ups (perform in order listed) For Time: 600m Row or Run or 1.5km Assault Bike 21 Thrusters 95/65 MRX 75/55 21 Pull-Ups Rest 3min / Add Weight 400m Run or Row or 1km Assault Bike (opposite) 15 Thrusters 115/75 MRX 95/65

“The Kitchen Sink” by DB For Time: 2 Rounds of Cindy: 5 Pull-ups – 10 Push ups – 15 Air Squats 35 Kettlebell Sumo Deadlift High Pull 24/16 RX+ 30/24 MRX 20/12 Run 400m 2 Rounds: 5 Squat Clean Thrusters/Shoulder to Overhead & 10 Dips RX+ ring strict RX/MRX bar/kip 35 Russian Kettlebell Swings ROW 400m

Tempo Front Squat E3MOM 5 Sets x 3 Reps **4 seconds down – 3 seconds hold/isometric squeeze – 1 second explode up** 21 – 15 – 9 Reps/Calories For Time: Squat Cleans 135/95 MRX 95/65 Toes to Bar Row or Assault Bike YOGA is canceled today.