WORKOUT OF THE DAY
December 11

Strength:
3 Position Clean: Build to max for complex (HH,Hang,Ground)

Conditioning:
10RFT:
3 Hang squat cleans (185/135#)
9 Burpee over the bar

December 9

Conditioning:
Teams of 3
FT:
1,500m row buy in
3RDs
60 C2B
800m run (together)
1,500m row buy out
* Switching every 250m, 100 WB (20/14#) must be completed durning each set of rows

December 8

Strength:
Push Press: 3-3-3-3-3 with 3sec Pause at lockout overhead

Conditioning:
5min AMRAP:
10 HSPU
50 DU

Rest 3 mins

5min AMRAP:
6 Push Presses (135/95#)
18 Sit-ups

Accessory:
KB Skull crushers: 10-10

December 7

Open Skill Work:
15mins

Conditioning:
5RFT:
8 FR lunges (155/105#)
12 T2B
8 FR reverse lunges
12 Hang power cleans

Accessory:
Good Mornings: 10-10-10 (keep light)

December 6

Gymnastics:
Weighted Strict Pullups: 3-3-3-3-3-3
Weighted Hollow Rocks: 12-12-12-12-12-12 (10’s/5’s#)

Conditioning:
15min AMRAP:
5 MU
10 Burpee Box Jumps (30/24″)
400m Run

Accessory:
Bent over KB rows: 10-10

December 5

Strength:
Back Squats: 7-7-7-7-7 @75%

Conditioning:
3RFT:
15 Squat Cleans (135/95#)
75 DU

December 4

Strength:
Strict Press: 5-5-5-5-5 @75%

FT:
100 Push Presses (95/65#)
With Every 2:00mins preforming 1RD of “Cindy”

Accessory:
2RNFT:
30 Band pull-a-parts
30 Scap Pushups

December 2

Strength:
Deadlift: Build to heavy 1 rep

Conditioning:
Partners (2) FT:
100 T2B
100 Medball cleans (20/14#)
100 Box jumps (24/20)
* Every 2:00mins preform 8 Deadlifts (185/135#) 8 Burpees Over the bar

December 1

Open Skill Work:
20 minutes

Conditioning:
7RFT:
5 Hang squat snatches (115/80#)
5 OHS
200m Run

Accessory:
KB Z press: 10-10

November 30

Strength:
Good Mornings: 5-5-5-5-5

Conditioning:
30min EMOTM:
1) 18/15 cal row
2) 10 Deadlifts (225/155#)
3) 15 Situps
4) 12 Ring Dips
5) Rest

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