Friday 12.21.18

Essentials:
A.
15min EMOM
Min 1-5 – Barbell Bent Over Row x 8-12 reps
Min 6-10 – Hanging Knee Raises x 8-12 reps
Min 11-15 – Ring Pull x 8-12 reps

B.
5 min AMRAP 85%
Run x 150 meters
Burpee x 7 reps
Goblet Squat x 5 reps

Rest 2min

5 min AMRAP 85%
Row x 150 meters
Wall balls x 10 reps
Russian Kettlebell Swing x 7 reps

Rest 2min

5 min AMRAP 85%
Bike x 300 meters
Step back Lunges x 12 reps
Slam Ball Over shoulder x 8 reps

Fitness:
A.
15min EMOM
Min 1-5 – Muscle Up (Ring or Bar) x 1-3 reps
Min 6-10 – Chest to Bar x 3-8 reps
Min 11-15 – Ring Pull x 8-12 reps

B.
5 min AMRAP 85%
Run x 150 meters
Burpee x 7 reps
Dual Kettlebell Thruster x 5 reps 35/25

Rest 2min

5 min AMRAP 85%
Row x 150 meters
2 for 1 Wall balls x 10 reps 14/10
Dual Kettlebell Clean x 7 reps 35/25

Rest 2min

5 min AMRAP 85%
Bike x 300 meters
Dual Kettlebell Step back Lunges x 12 reps 35/25
Slam Ball Over shoulder x 8 reps 50/35
RX+:(20/14)(80/50)

Performance:
A.
15min EMOM
Min 1-5 – Muscle Up x 2-4 reps
Min 6-10 – Chest to Bar x 8-12 reps
Min 11-15 – Ring Pull x 10-15 reps

B.
5 min AMRAP 85%
Ski x 150 meters
Burpee x 7 reps
Dual Kettlebell Thruster x 5 reps 55/35

Rest 2min

5 min AMRAP 85%
Row x 150 meters
2 for 1 Wall balls x 10 reps 20/14
Dual Kettlebell Clean x 7 reps 55/35

Rest 2min

5 min AMRAP 85%
Bike x 300 meters
Dual Kettlebell Step back Lunges x 12 reps 55/35
Slam Ball Over shoulder x 8 reps 80/50