Workouts for 12/17-12/22/2018

Monday, December 17

VENTILATION / PLUMBING

12 Minute AMRAP:
6/4 Calorie Bike
5 Power Cleans (Fit: 95/65#, RX: 135/95#, FB: 155/115#)
15 Box Jumps (Fit: 20/16", RX: 24/20")

PLUMBING / ELECTRICITY

Tabata Double-Unders
1 Minute Rest
Tabata Side Plank Alternating
1 Minute Rest
Tabata Plank


Tuesday, December 18

STRENGTH

5x3 Clean and Jerks @ 70% (FB: Squat Clean)
*After Each Set Perform 20 Situps*

VENTILATION / PLUMBING

3 Rounds For Time of:
12-9-6:
Pullups (Fit: Banded/Ring Rows, FB: C2B)
Wallballs (Fit: 14/10#, RX: 20/14#, FB: 25/20#)
Rest 90 Seconds Between Each Round


Wednesday, December 19

SQUAT ENDURANCE

3x6/side Barbell Bulgarian Split Squats

VENTILATION / PLUMBING

4 Rounds For Time:
20 Thrusters (Fit: 45/35#, RX: 75/55#)
15 Russian KBS (Fit: 53/35#, RX: 62/44#, FB: 70/53#)
10 Slamballs (Fit: 30/20#, RX: 40/30#, FB: 50/40#)


Thursday, December 20

STRENGTH

Strict Press:

2x8, 1x Max Reps (everyone starts here)

2x5, 1x Max Reps

2x3, 1x Max Reps

PLUMBING / ELECTRICITY

For Time:
100 Back Squats (Fit: 45/22#, RX: 75/55#, FB: 115/85#)
50 Strict Pullups (Fit: Banded or Ring Rows, FB: Weighted/Strict)
100 Pushups (Fit: Box Pushups, FB: Ring Pushups)
50 Pistols Alternating (Fit: Forward Lunges, RX: on a box, FB: pistols)


Friday, December 21

STRENGTH

5x5 Snatch Grip Deadlift

VENTILATION / PLUMBING

3 Rounds For Time:
50/30 Cal Row
40 Double-Unders (Fit: 80 High Knees)
20 Toes-2-Bar (Fit: Hanging Knees-2-Chest)
200m Run

Saturday, December 22

CONDITIONING

35 Minute AMRAP:
Buy-in: 1500m Row

Then AMRAP:
10 Burpee Pullups (Fit: Jumping Pullups)
15 DB Push Press (Fit: 35/20#, RX: 50/35#)
20 DB Box Step-ups (Fit: 35/20#, RX: 50/35#)