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Workouts for Monday, December 11th - Tuesday, December 12th - Wednesday, December 13th

Workouts for Monday, December 11th - Tuesday, December 12th - Wednesday, December 13th

*Bridge Holiday Party Saturday December 9th at 8:30 PM at Tacoria!!

*Performance/Consistency Challenge until 12/19!! Keep it Up!! 


Monday, December 11th 

Conditioning:

AMRAP x 4

8 Burpee Box Jumps

8 KB Swings (53/35)

Rest 4 Minutes


AMRAP x 4

8 Goblet Squats

8 C2B Pullups or 4 Muscle Ups

Rest 4 Minutes


AMRAP x 4

8 Wall Balls (20/14) 

8 Sit-Ups

Rest 4 Minutes


For Time:

24 Burpee Box Jumps(24/20)

24 KB Swings (53/35)

24 Goblet Squats (53/35)

24 C2B Pull-Ups or 12 Muscle Ups

24 Wall Balls (20/14)

24 Sit-Ups


*SX= Box Jumps (20/12)

KB Swings/Squats (35/26)

Pull-Ups = Jumping Pull-Ups

Wall Balls (14/10)


**Beginner:

Box Jumps (12/12)

KB Swings/Squats (26/18)

Pull-Ups = Ring Rows

Wall Balls (10/8)


*15 minute Time Cap

*Score all Workouts Separately


Tuesday, December 12th 

Strength: Front Squats

1x5 @ 75% 1RM

1x3 @ 80% 1RM

1x1 @ 85%1RM

1x5 @ 80%1RM

1x3 @ 85%1RM

1x Max Reps @ 90%


Conditioning:

5 Rounds for Time

20 Double Unders

10 Thrusters (95/65)


*SX = 50 Singles, (75/55)

**Beginner = 30 Singles, (45/35)

*10 minute cap


Wednesday, December 13th 

Strength:

4 Sets

Max Toes to Bar

*Rest 2 minutes Between Sets

Score = Total Toes to Bar

SX = Knees to Elbow

Beginner = Knee Raises


Conditioning:

AMRAP x 10

5 Wall Balls

3 Hang Power Cleans (135/95)

1 Shoulder to Overhead (135/95)

*2 Burpee Penalty for Dropped Barbell

*SX = 95/65

*Beginner = 65/45

 

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Tue, December 26, 2017 @ 3:37 AM

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