Friday 12/23/16

Reverse Grip Bench 5 x 5 -then- “EMOM Goes to College” EMOM for 12 Minutes 7 KB Swings 2/1.5 7 Burpee

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Thursday 12/22/16

“Power Up” 20 min Amrap 1 Power Clean 205/145 1 Muscle Up 2 Power Clean 205/145 2 Muscle Up 3 Power Clean 205/145 3 Muscle Up 4… etc

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Wednesday 12/21/16

“Rocky” 4 rounds, 1 min per station, of: Row (calories) Jumping Air Squats to a 6” target Shuttle Run Rest

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Tuesday 12/20/16

Yates Row 5-5-5-5-5 -then- “Lieutenant Dan” 3 rounds for time: 10 Deadlifts 275/185 50 Double Unders

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Monday 12/19/16

“Air Force” For time: 20 Thrusters 95/65 20 Sumo deadlift high pulls 95/65 20 Push jerks 95/65 20 Overhead squats 95/65 20 Front squats 95/65 *4 burpee EMOM

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Friday 12/16/16

Split Jerk 2-2-2-2-2 -then- “EMOM’s a Jerk” EMOM for 10 min 2 Power Clean & Split Jerk

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Thursday 12/15/16

Overhead Squat 2-2-2-2-2 -then- “Se7ens” 7 min Amrap: 7 Overhead Squat 95/65 21 Double Unders

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