December 2018

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 […]

“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

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

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

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

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

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

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

“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

10min EMOM HSPU Training Pick a number, try for 7 HSPU EMOM x 10min = 70 HSPU or Set an Achievable number and stick with it. Use any style HSPU you need to work. OR One Set Max Unbroken HSPU or Max Distance Handstand Walk in 10min window. 3 Rounds For Time: 6 Sumo Deadlift High Pull 95/65 RX+ 115/75