12/15/17 “woof”

Strength: 7 minutes to build to a heavy push press for the day then 5×3 push jerk at heaviest push press for the day. Conditioning: 20 minute emom Even – 10 wallballs 30/20 Odd – 12/8  cal...

12/14/17 “Doubles the Nuggets

Strength: Every :90 for 7 sets of 2 hang snatch’s from above the knee *hold onto bar, building across Conditioning: 17 minute Amrap 60 cal row 50 ghd sit-ups/abmat sit-ups 45 chest to bar pull-ups 35 hang power snatch 95/65 *Remaining time max calories on the rower...

12/13/17 “Press on Or Pull Out”

Strength: 5×5 Back Squat at 85% of 1 rep *last week of 5×5 at high % Conditioning: E2MOM for 14 minutes 5 bar facing burpees 6 strict hspus 5 lateral bar over burpees *subs are kipping hspus or other subs documented in the video...

12/12/17 “Emily Whitney Kay Okay”

  Strength: 8×3 Sumo deadlift TNG *Rest :30 between lifts, building across all 8 sets Conditioning: 8 minute Amrap 1 -7 Sumo deadlift high pulls 135/95 Ring Muscle ups or bar muscle ups *ascending ladder, if you finish set of 7 start back up the ladder from...

12/11/17 “The Punisher”

  Strength: 15 minutes to build to a heavy clean and jerk for the day Conditioning: 15 minute Amrap 25 box jump overs 24/20 15 toes to bar 5 clean and jerks 155/105

12/9/17 “Sweet Little Fire”

Conditioning: Teams of 2 A. 12 minutes between partners to build heaviest possible behind the neck split jerk. *record total team weight ** 1 Bar, Bar starts unloaded B. For time 200 double unders 42 dball over shoulder 100/70 200 double unders 30 dball over shoulder...