Wednesday 12/14/16

Weighted Strict Chin up 2-2-2-2-2 -then- “Stop Drop and Row” For Time: 1000m Row 75 Burpee

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Tuesday 12/13/16

Bench Press 5-5-5-5-5 Bent Over Barbell Row 5-5-5-5-5 Barbell Curls 5-5-5-5-5

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Monday 12/12/16

Front Squat 2-2-2-2-2 -then- “Buddy System” In Partners 5min AmRep: Squat Clean ~80% 1RM

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Friday 12/09/16

Split Jerk 1-1-1-1-1 -then- “EMOM so Phat” 10 Min EMOM – Heavy as possible! Power Clean + Hang Power Clean + Jerk

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Thursday 12/08/16

Back Squat 10-8-6-4-2 -then- “Drag-ula” Sled Drag 135/95 6 x 10 secs

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Wednesday 12/07/16

5 x 5 Unbroken Muscle Ups or 6 x 4 Unbroken Muscle Ups or 7 x 3 Unbroken Muscle Ups or Total 20 Muscle ups. Try to string some together if that is an issue. Alternative: 5 x 5 Strict Pull ups + 5 Dips -then- “The Runs“ Every 3 min for 24 min – […]

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Tuesday 12/06/16

Push Press 5-4-3-2-1-5 -then- “Seppuku” Tabata Cal Row Tabata Double Kettlebell Thruster 1.5/1

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