Author: Andrew Darby

Friday December 13th

Front Squat
10 x 3
@ 82.5%

“Cycle Life”
3 Rounds:
5 Bar Muscle-ups
10 Hang Power Cleans (155/105)

Thursday December 12th

“Mood Swing”
AMRAP 16:
200m Run
12 Kettlebell Swings (53/35)
1 Rope Climb (15′)

4 Rounds:
15 Weighted Bridges
15 Bent Over Row
15 DB Curls
15 DB Deads

Wednesday December 11th

Gymnastics
0-4 Minutes:
:20 Second Wall-Facing Handstand Hold
2 Strict Ring Muscle-ups
4-8 Minutes:
1 Strict Pull-up + 15′ Handstand Walk
2 Strict Pull-ups + 15′ Handstand Walk
3 Strict Pull-ups + 15′ Handstand Walk

“Low Tide”
AMRAP 5:
Buy-In: 700 Meter Row
7 Power Cleans (95/65)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 500 Meter Row
5 Power Cleans (115/85)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 300 Meter Row
3 Power Cleans (135/95)
25 Double Unders

Tuesday December 10th

Back Squat
10 x 3
@ 78%

“Little Dipper”
21-15-9:
Push Jerks (95/65)
Lateral Barbell Burpees

RX+ 135/95

Monday December 9th

Push Press
1 x 10

“Flintstones”
AMRAP 20:
50 Wallballs (14/10)
40/30 Bike or Ski
30 Toes to Bar
20 Dumbbell Snatches (50/35)

Sunday December 8th

“Shoulder Pads”
Ascending Ladder for 10 Minutes:
3 Strict Presses (75/55), 100 Meter Run
6 Strict Presses (75/55), 100 Meter Run
9 Strict Presses (75/55), 100 Meter Run

Saturday December 7th

“Iron Lotus”
Teams of 3
For Time (30 Minute Cap):
800 Meter Team Slam Ball Run (50/30)
80/60 Calorie Row
80 Box Jump Overs (24/20)
80 Hang Power Snatch (95/65)
800 Meter Farmers Carry (53/35)
80 Hang Power Snatch (95/65)
80 Box Jump Overs (24/20)
80/60 Calorie Row
800 Meter Team Slam Bal lRun (50/30)

Friday December 6th

Front Squat
10 x 3 @ 80%

“The Good Life We Live”
100 Thrusters (45/35)
Every Break:
10 Sit Ups
STOPPING IS A BREAK!

Thursday December 5th

“The Big Show”
400m Row
15 Pull-Ups
2 Deadlifts (275/185)
400m Row
15 Pull-Ups
4 Deadlifts (275/185)
400m Row
15 Pull-Ups
6 Deadlifts (275/185)
400m Row
15 Pull-Ups
8 Deadlifts (275/185)
400m Row
15 Pull-Ups
10 Deadlifts (275/185)

Wednesday December 4th

Snatch Complex
5 Rounds Every 2:00
1 “3-Pause” Power Snatch
1 Power Snatch

“Power Wheels”
AMRAP 3:
9/6 Calorie Assault Bike
12 Power Snatches (95/65)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
8 Power Snatches (115/85)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
4 Power Snatches (135/95)