Wednesday 12/17 A) 5 Rounds :30 Sec Walk :30 Sec Run (Run Stronger Each Round) B) 3-4 Rounds 1: Mountain Climbers X 10 + 100 M Sled Push 2: 10 Single Arm KB DL + 50′ FC/Side 3: 5 Ball/Bag Ground to Shoulder / side 4:Burpee Shuttle Runs (Down & Back + 1 Burpee) 5:…

Wednesday A) Snatch building here. Snatch pull + HPS + OHSQ working on this complex – this week get slightly heavier for 2 consistent lifts in last three 12 minutes- ish’ if you cannot snatch or OHSQ – don’t force with poor technique you can do snatch pulls to work on that from into a…

Tuesday 12/16 A) 4 Rounds 20 Jump Rope :20 Sec PU Bar Bent Arm Hold 5 Strict Burpees B) 3 Rounds 10 SeeSaw Bench Supported Row 5 Side Plank Raise + 10 Sec Hold C) 8 Min AMRAP 8 Cal Ski 8 Gorilla Rows 8 Hanging Knee Raises/ Sit Ups 8 Ball Slams

Tuesday A) Hinge drop set. 6 heavy barbell RDL’s -drop set into- stato iso banded hip thrust – 15 sec. hold @ top then 6 reps rest :90 x3 sets have 2 progressive warm up sets to this weight *this week if you held the same weight for all sets last week then add weight…