FRIDAY 01.01.2016

HAPPY NEW YEAR! STRENGTH Every 3 min for 4 Sets: Back Squat 6-8 reps CONDITIONING Partners alternate to complete 4 Rounds each: 300m Row 10 Thrusters 95/65 12 Toes to Bar

THURSDAY 12.31.2015

CONDITIONING AMRAP 10: 8 Push-ups 12 Sit-ups 15 Air Squats STRENGTH Every 5 min for 4 rounds: A1. Close Grip Bench Press 4-6 reps A2. DB Single Arm Bent Over Row 6-10 reps each arm CONDITIONING 50 KB Swings for time 53/35

WEDNESDAY 12.30.2015

CONDITIONING AMRAP 15: 40m Farmer’s Walk heavy 20 Air Squats 200m Run STRENGTH Every 4 min for 4 rounds: A1. DB Walking Lunges; 16-20 steps A2. AMRAP Strict Pull-ups

TUESDAY 12.29.2015

STRENGTH A. EMOM 8: 1 Snatch Pull + 1 Snatch B. Every 2 min for 4 Sets: 10 TnG Deadlifts moderate to tough CONDITIONING AMRAP 12: 10 Box Jumps 24/20 8 Ground to Overhead 95/65 6 Toes to Bar

MONDAY 12.28.2015

STRENGTH EMOM 8: Front Squat 75-80% 3 reps CONDITIONING 5 Rounds for time: 10 Wall Balls 20/14 12 Pull-ups