CONDITIONING

EMOM x20

1) Row 10-20cal
2) Alternate between A&B

A: 10-15 KBS @32/24kg
B: 10-15 Burpee

RPE 3 to 4

12 days of christmas
1.Wall climb
2. Push jerk 60/45
3. Hang Power clean 60/45
4. Deadlift 60/45
5. Burpee
6.T2b
7. Kb swing
8. Jumping lunge
9. Wall ball
10.Pull up
11.Front squats 60/45
12. Hspu

CONDITIONING

EMOM x10

1) 1-2 Rope Climb
2) 10 Box Over Jump @75/60cm

RPE 4

Tailoring Options:

Rope Climb from lying to standing
Box Jump→ decrease rep scheme and/or height of the box.

E2MOM 12
1. 3x6+6 One Arm Strict Press DB/KB
2. 3x6+6 One Arm Ring Row

6x6min AMRAP (2min rest)

A) 4 Pullups
6 Handstand Pushups
8 Pistols

B) 9 Ground to Overhead 42,5/30kg
15 Front Squats
42 Double Unders

C) 3-6-9-12-....
Wall Balls
Box Jump Overs

D) 100/80 Cal. Row
+ AMRAP of Burpee over Rower

D) With KB/DBs 2x20-25/12-16kg
12 Deadlifts
9 Hang Cleans
6 Jerks

F) 15/10 Cal. Assault Bike/BikeErg
12 Toes-to-bar

On the Minute x 9:
1 Tempo Front Squat

Tempo:
* 5 Seconds Down
* 2 Second Pause
* Aggressively Stand

4 rounds
20 cal row
20m HS-walk

“SMASH”
AMRAP 12
1 round of Mary
1 round of DT

rest 5:00

100 bar facing burpees
E2MOM: 5 pull up

rest 5:00

60 lunges 15/10
40 KBS 24/16
20 wall ball 9/6

AMRAP 5:00
"Traps & Triceps"
8 Heavy DB shrugs
16 banded pushdowns

50 air squats
50 russian twists10kg/5kg

20 lunges 60kg/40kg

20 kb-snatches alternating 24kg/16kg

10 BAR MU