WEEKLY PROGRAM   December 25, Monday AMRAP 10 20 Wall Ball 9-6 10 Strict Pull Ups Rest 5 min AMRAP 10 20 Wall Ball 9-6 10 Inverted Rows Rest 10 minutes 5 x 5 Muscle Ups   December 26, Tuesday Strength Front Squat 1,1,1 *Up to a heavy single for the day Conditioning 5 Rounds…

WEEKLY PROGRAM   December 18, Monday Conditioning 7 Rounds (Alternate in a team of 3) 250m Row 5 Muscle Ups *In a team of 3, alternate on the rower so it is always full! Cap. Time 25 minutes 5 Rounds 20 Dumbell Snatch 65/45# Max Toes to Bar while partner works *The goal is to…

December 11, Monday Barbell Snatch 5 x 2 Reps (75% or above counts as a set!) Conditioning 5 Rounds (1:1) 10 DB Snatch 75-45 lbs 10 Thrusters 43-30 kg 10 Bar Muscle Ups Cap time 20 minutes Accessory 3 Sets 7 Single Arm DB Press (Alternating) 7 Strict Chest to Bar Pull Ups December 12,…

WEEKLY PROGRAM December 4, Monday Barbells Squat Clean and Jerk 3,3,3 (Working up in weight each set) 3 Rounds 10 Paralette HSPU 500m Row 10 Muscle Ups 500m Row 10 Power Cleans 80-50 *Work:Rest = 1:1. We alternated rounds with a partner!   December 5, Tuesday Strength Back Squat 3 x 20 reps Gymnastic Conditioning…

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