28/12/2018
1 . emom 8', 40'' work - 20'' rest, (count each round and total reps)1st min thrusters2nd min t2b2 . 3 rounds for time25 wall ball, 25 push ups3 . 9' time cap100 du100 sit ups100 du
27/12/2018
1a . every 1:30 x 4, 8 back squat1b . every 1:30 x 4, 8 strict press1c . every 1:30 x 4, 8 dead lift2 . 9' amrap,5 pull ups5 burpees10 swings
21/12/2018
1 . e4mom x 4,10 dumbbell push press each hand,15 kettlebell swings,20 wall ball2 . 3 rounds, 10 bent row, 10 dips, 20 lunges3 . 100 sit ups for time
20/12/2018
1a . emom 4', 3 snatch 2nd pull1b .emom 4', 4 muscle snatch1c . emom 4', 1 power snatch + 5 ohs2 . for time21 hang power snatch, 21 t2b, 100 du15 hang power snatch, 15 t2b, 75 du9 hang
19/12/2018
emom 5 ', 5 bar muscle up, scale: 5 box bar muscle up or banded bar muscle uprest 2'emom 5', 10 alternative roll up pistol squats, scale: box pistol squatsrest 2'emom 5', 10 hspu, scale: 10 box push upsrest 2'tabata
18/12/2018
1 . in front of the clock 23'1st min 10 thrusters2nd min 15 pull ups, scale 15 jumping pull ups or 15 ring rows3rd min 50 du4th min rest
17/12/2018
1 . e3mom x 4, 10 back squats + 16 lunges2 . in 8' amrap of this ladder,2 kb swings 1 burpee4 kb swings 2 burpees6 kb swings 3 burpees
14/12/2018
1 . e3mom x 3, max rep pull ups - 10 dumbbell press each hand, count total pull ups2 . e3mom x 3, 50 m farmers carry - 10 back squat3 . for time 4 rounds of40 heavy rope jumps,
13/12/2018
1 . e3mom x 4, 10 hang power clean & jerk, 8 overhead lunges with kettlebell each side2 . 4 rounds for time10 kettlebell snatch + 10 front squat right hand10 kettlebell snatch + 10 front squat left hand25 sit
12/12/2018
1 . practice hs walk 10 min2 . e5mom x 415 ring dips /15 dips20 hollow rock / 15 hollow rock10 hspu / 10 box push ups20 superman rock / 15 superman rock2 rope climb (try L-sit or legless) / 4
