Workouts for 12/10-12/15/2018

Monday, December 10

STRENGTH / SKILL

3x5 Hang Snatches (Increasing Weight Each Set)

VENTILATION / PLUMBING

3 Times Through:
2 Min AMRAP:
8 Slamballs (Fit: 30/20#, RX: 40/30#, FB: 50/40#)
8 American KBS (Fit: 44/26#, RX: 53/35#, FB: 62/44#)
1 Minute Rest

2 Min AMRAP:
8 Wallballs (Fit: 14/10#, RX: 20/14#, FB: 25/20#)
6/4 Calorie Bike
1 Minute Rest


Tuesday, December 11

STRENGTH

Strict Press:
2x8, 1x Max Reps (everyone starts here)
2x5, 1x Max Reps
2x3, 1x Max Reps
2 Minute Rest Between Sets

VENTILATION / PLUMBING

Cash-in: 1000m Row

Then...

4 Rounds For Time:
12 Toes-2-Bar (Fit: Hanging Knee Raises)
50 Double-Unders (Fit: 100 Singles)

Cash-out: 1000m Row


Wednesday, December 12

SQUAT ENDURANCE

2x10 Back Squat

VENTILATION / PLUMBING

15 Min AMRAP:

In Increasing/Decreasing Rep Ladder of 5-10-15-10-5-10-15...
Deadlift (Fit: 75/55#, RX: 95/65#, FB: 135/95#)
Hang Power Cleans (Fit: 75/55#, RX: 95/65#, FB: 135/95#)
Thrusters (Fit: 75/55#, RX: 95/65#, FB: 135/95#)


Thursday, December 13

VENTILATION / PLUMBING

4 Rounds For Time:
200m Run
21 DB Snatches (Fit: 35/20#, RX: 50/35#, FB: 70/50#)
13 Box Jump Overs (Fit: 20/16", RX: 24/20", FB: 30/24")
8 Pullups (Fit: 16 Jumping Pullups, FB: C2B)

ELECTRICITY / PLUMBING

7 Min AMRAP:
Max Double-Unders
FB: Must do 20 sit-ups each break in DUs
RX: Must do 5 sit-ups each break in DUs
Fit: EMOM do 5 sit-ups


Friday, December 14

PLUMBING / PLUMBING

2 Rounds For Time: (25 Min Cap)
40 Ring Rows
30 Front Rack Lunges (Fit: 75/55#, RX: 95/65#)
20 Tuckups
30 Push Press (Fit: 75/55#, RX: 95/65#)
40 Russian KBS (Fit: 53/35#, RX: 70/53#)

PLUMBING / VENTILATION

Double Tabata Superset (16 Sets of :20 Work, :10 Rest)
Hanging Knee Raises
Plank


Saturday, December 15

CONDITIONING

"Hang In There Partner"
20 Minute EMOM (with partner):
One Partner Hangs From Pull-Up Bar, While Second Partner Performs:
5 Hang Snatch (Fit: 75/55#, RX: 95/65#)
5 Burpees (Fit: Bodybuilders)
*Partners Switch Every Minute*

PLUMBING / VENTILATION

10 Minutes of Partner Box Jumps:
(Fit: 20/16", RX: 24/20", FB: 30/24")