Warm up – Three rounds
10 D.U.’s
20 Lunges
Shuttle run
W.O.D.
Complete as many rounds as possible in 20 minutes of:
Push press, 10 reps (115/65)
10 KB Swings (1.5/1.0)
10 Box jumps, 24/20
Filthy fifty 50 For Time: 50 Box Jumps 24″/20″ 50 Jumping Pull-Ups 50 Kettlebell Swings 53/35 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press 45/35 50 Back Extensions 50 Wall Balls 20/14 50 Burpees 50 Double-Unders 3:1
Strength: Cleans: work up to a heavy triple….and yes!!!! 3 rounds for time of: Max calorie row in 60 seconds 50-lb. Turkish get-ups Complete a total of 40 reps (or calories) in each round. For example, if you row 25 calories, complete 15 Turkish get-ups for that round. If you row 30 calories, complete 10…
Strength/Skill – Front squat – 15 mins. work up to a 3 RM 3 R.F.T 16- Front Racked Backwards Walking Lunges 115/75 10- Toes to Bar / Pull-ups (1 Toes to bar & 1 Pull-up = 1 Rep) 6- S.D.H.P. 115/75
10X1 Hi-Hang Snatch – heaviest possible, rest 60 sec. -then- For time: 15 Burpee Over-the-Box Jumps 20″ 15 Power Cleans 135/95# 15 Burpee Over-the-Box Jumps 20″ 30 Front Squats 135/95# 15 Burpee Over-the-Box Jumps 20″ 15 Push Jerks 135/95# 15 Burpee Over-the-Box Jumps 20″ Compliments of Outlaw
Christmas Party is Dec 16th. please sign up at the front desk. Strength: Front Squat 6×3 w/5sec descend Sumo Deadlift 2×3@60% 2×3@70% 1×3@80% 1×3@90% 8min AMRAP: 30 D/U 8 Alt. DB Snatch 50/35 4 Broad Jumps ( Long Length of mat)
Strength: E2MOM 7 Deadlifts starting @ 50% and increasing WORKOUT 18.3 2 rounds for time of 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups Time cap: 14 minutes