Workouts for 12/3-12/8/2018

Monday, December 3

STRENGTH

8-8-8 Sumo Deadlift (Invictus Tempo: 3221)

VENTILATION / PLUMBING

8 Minute AMRAP:
5 Power Clean (Fit: 65/45#, RX: 105/75#, FB: 135/95#)
10 Box Jump Over (Fit: 20/14", RX: 24/20", FB: 30/24")
200m Run

PLUMBING -- COOKIE (if time allows)

5 Min EMOM (Every Minute on the Minute):
15 Sit-Ups
Max Double-Unders (Fit: Max Singles or DU attempts)


Tuesday, December 4

STRENGTH

10 Minute EMOM: 5 Squat Cleans

PLUMBING / PLUMBING

3 Rounds For Time: (20 Min Timecap)
2 Rope Climbs (Fit: 2-4 Rope Clenches -- get both feet off the ground)
20 Deadlifts (Fit: 45/35#, RX: 115/75#)
30 Seated One Arm DB/KB Press (Fit: 20/10#, RX: 35/25#)
40 Goblet Squats (Fit: 20/10# DB, RX: 35/26#, FB: 53/35#)


Wednesday, December 5

STRENGTH

Strict Press

VENTILATION / PLUMBING

2 Times Through:

3 Min AMRAP:
15 Russian KBS (Fit: 53/35#, RX: 62/44#)
15 Jumping Pull-Ups

Rest 90s

3 Min AMRAP:
12 Wall Balls (Fit: 14/10#, RX: 20/14#)
2 Wall Walks

Rest 90s


Thursday, December 6

SQUAT ENDURANCE

3 Superset:
12/side Bulgarian Split Squat
8 Dips (Fit: band/parallette/ring stability, RX: rings, FB: weighted)

VENTILATION / PLUMBING

2 Rounds For Time:
500m Row
30 Sit-Ups
50 Double-Unders (Fit: 50 Attempts or 100 in place high knees)
400m Run
15 Toes-2-bar (Fit: Hanging Knee to Chest)
50 Double-Unders (Fit: 50 Attempts or 100 in place high knees)


Friday, December 7

CONDITIONING

12 Min AMRAP:
15 Devil's Press (Fit: 25/15#, RX: 35/25#, FB: 55/35#)
13 Lunge Jump Burpees (Fit: Bodybuilders)
11 Cal Row

Rest 10 Minutes (also time to setup for next part if needed)

12 Min AMRAP:
14 Slamball Over Shoulder (Fit: 20/16#, RX: 40/30#, FB: 50/40#)
14 Pullups (Fit: Banded Pullups, RX: Pullups, FB: C2B Pullups)
200m Run

COOLDOWN / COOKIE

1 Min/side Couch Stretch
2x 1 Min Wall Sit


Saturday, December 8

*Holiday Party - 6p*

Workout TBD