Tuesday 12.27.16

Essentials:
A.
12min EMOM
1.Front Squat x 1 rep Tempo 10.10.x.1(Weight selection should reflect having good positioning with the tempo given)
2.Right Leg Dumbbell Step Up x 5 reps
3.Left Leg Dumbbell Step Up x 5 reps

B.
At 0:00 Begin
For Time:
Single Under x 75 reps
Dumbbell Push Press x 10 reps
Single Unders x 75 reps
Right Arm Dumbbell Push Press x 10 reps
Single Unders x 75 reps
Left Arm Dumbbell Push Press x 10 reps
Single Unders x 75 reps
Dumbbell Push Press x 10 reps

At 10min Record reps if not complete

At 12:00 min Begin
10min AMRAP
Incline Push Up x 10 reps
Goblet Squat x 10 reps
Inchworm x 10 reps

Fitness:
A.
12min EMOM
1.Front Squat x 1 rep Tempo 10.10.x.1(Weight selection should reflect having good positioning with the tempo given)
2.Right Leg Goblet High Box Step Up x 5 reps
3.Left Leg Goblet High Box Step Up x 5 reps

B.
At 0:00 Begin
For Time:
Double Under x 50 reps
Dumbbell Push Press x 10 reps 55/35
Double Unders x 50 reps
Right Arm Dumbbell Push Press x 10 reps 55/35
Double Unders x 50 reps
Left Arm Dumbbell Push Press x 10 reps 55/35
Double Unders x 50 reps
Dumbbell Push Press x 10 reps 55/35

At 10min Record reps if not complete

At 12:00 min Begin
10min AMRAP
Push Up x 10 reps
Front Squat x 10 reps 135/95
Handstand Push Up x 10 reps

Performance:
A.
12min EMOM
1.Front Squat x 1 rep Tempo 10.10.x.1(Weight selection should reflect having good positioning with the tempo given)
2.Right Leg Double Kettlebell High Box Step Up x 5 reps
3.Left Leg Double Kettlebell High Box Step Up x 5 reps

B.
At 0:00 Begin
For Time:
Double Under x 50 reps
Dumbbell Push Press x 10 reps 70/55
Double Unders x 50 reps
Right Arm Dumbbell Push Press x 10 reps 70/55
Double Unders x 50 reps
Left Arm Dumbbell Push Press x 10 reps 70/55
Double Unders x 50 reps
Dumbbell Push Press x 10 reps 70/55

At 10min Record reps if not complete

At 12:00 min Begin
10min AMRAP
Push Up x 10 reps
Front Squat x 10 reps 135/95
Strict Handstand Push Up x 10 reps

Competitor Session 2:
A.
Rotating Tabata (12min)
1.Right Side Plank
2.Left Side Plank
3.Weighted Hollow Hold