Nothing assigned for December 11, 2019

1:

3 RFQ: Single Arm Dumbbell Rows, Dumbbell Flies and Hollow Holds

3 rounds for quality of: 10 L/10 R Single Arm Dumbbell Rows, pick load 10 Dumbbell Flies, pick load Hollow Hold, 30 secs

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2:

Muscle Snatch : 5-4-3

Muscle Snatch 5-4-3 Use the heaviest weight you can for each set. Rest as needed between sets.

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3:

Pause Snatch : 3-3-2-2-1-1

Pause Snatch 3-3-2-2-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

Pause in the bottom for 3 secs.

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4:

Lifting: Back Squats and Front Squats

Back Squat 3-3-3, using heaviest weight per set Front Squat 3-3-3, using heaviest weight per set

Back Squat + Front Squat: (3+3)x3

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Nothing assigned for December 11, 2019

Nothing assigned for December 11, 2019

AMRAP 15 mins: Rows and Push-ups

Complete as many rounds as possible in 15 mins of: Row, 250 m 25 Push-ups

*You'll likely have to rest at some point during the push-ups, so row with intensity and at a pace you can maintain throughout (75-90%). Scale: Row = Run 200m Push-ups = 15 reps, knee push-ups

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FT: Dumbbell Squat Snatches

For time: 50 Dumbbell Squat Snatches, pick load

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Nothing assigned for December 11, 2019

Nothing assigned for December 11, 2019

Strength 1:

Back Squat : 10 @ 60%, 10 @ 65%, 8 @ 75%, 8 @ 75%

Back Squat 1x10 at 60% 1RM Back Squat 1x10 at 65% 1RM Back Squat 1x8 at 75% 1RM Back Squat 1x8 at 75% 1RM Rest as needed between sets.

Rest 10 mins before the front squats.

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Strength 2:

Front Squat : 5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 70%

Front Squat 1x5 at 60% 1RM Front Squat 1x5 at 65% 1RM Front Squat 1x5 at 70% 1RM Front Squat 1x5 at 70% 1RM Rest as needed between sets.

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Work Capacity:

AMRAP 15 mins: 200 m, Kettlebell Farmers Carries and Double Kettlebell Front Squats

Complete as many rounds as possible in 15 mins of: Run, 200 m Kettlebell Farmers Carry, 53/35 lbs, 100 m 15 Double Kettlebell Front Squats, 53/35 lbs

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Core - Option 1:

Sledge Hammer Strike : 100 Reps for Time

For time: 100 Sledge Hammer Strikes, pick load

AHAP. OR if you don't have a sledge hammer, option 2...

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Core - Option 2:

Ball Slam : 100 Reps for Time

For time: 100 Ball Slams, 30/20 lbs

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