Workout of the Day 12-12-20
Conditioning
Double Helen
6 Rounds
400 Meter Run
21 Kettlebell Swings Y/B
12 Pull-Ups / Ring Rows / Bent Over Rows
Competitor
Double Helen
3 Rounds
800 Meter Run
42 Kettlebell Swings G/Y
24 Pull-Ups
Workout of the Day 12-11-20
Conditioning
17 Minutes, As Many Rounds as Possible
0.9 Mile Bike
15 Dual Kettlebell Sumo Deadlift G/Y, R/G
100 Meter Farmers Carry
0:45 Rest
17 Minutes, As Many Rounds as Possible
600 Meter Row
10 Parallette Shoot Throughs
20 Push-Ups (scale to UB, box)
Workout of the Day 12-10-20
Strength
12 Minutes, Every 1:00 complete
Hang Snatch + Snatch, (or clean)
Conditioning
15 Minutes, solo workout
12 Power Cleans 95/65
300 Meter Run
Competitor
15 Minutes
Teams of 3
3 Power Snatch 155/105 or Clean 205/145
Workout of the Day 12-09-20
Conditioning
Partners Share
100 Calorie Row (5:00 max)
75 Sprawl PVC Jump Over 16/12, 24/20
50 DBall Cleans 70/50, 100/70
50 Calorie Row
50 DBall Cleans
75 Burpee PVC Jump Over
100 Calorie Row
Workout of the Day 12-08-20
Strength
3 x 12 Single Arm Row
3 x 8ea SL RDL
Conditioning
14 Minutes
7ea Single Arm Hang Snatch + Push Press + Thruster
0.6 Mile Bike
Conditioning: 35/25
Competitor: G/Y
Workout of the Day 12-07-2020
Strength
15-12-10 Back Squat @30X1
Conditioning
6 Rounds
9 Dumbbell Squat Cleans 35/25
60 Jump Rope (40 Doubles)
Competitor
10-9-8-7...1 Dumbbell Squat Cleans 50/35
*30 Double Unders after each
Workout of the Day 12-01-20
Strength
3 x 12 Goblet Cossack Lunge
Conditioning
10:00
400 Meter Suitcase Carry G/Y, R/G
As Many Rounds as Possible
10 Step-Ups 40/30, 50/35 (dual dumbbell)
0:30 Weighted Hollow Hold
50 Jump Rope / Double Unders
then,
10:00
400 Meter Suitcase Carry
As Many Rounds as Possible
20 Step Back Lunges (dual dumbbell)
0:20 Side Plank ea.
50 Jump Rope / Double Unders
Workout of the Day 11-30-20
Strength
12-10-8 Back Squat @ 30X1
Conditioning
5 Rounds
8 Dual Dumbbell Squats 40/30
12 Alternating Single Arm Push Press
200 Meter Run
Competitor
40 Dual Kettlebell Squat G/Y
60 Alternating Single Arm Push Press
1000 Meter Run
Workout of the Day 12-03-20
Strength
12 Minutes, Every 1:00 complete
3 Position Power Snatch or Clean
Conditioning
8 Rounds
Every 2:00 Complete
200-300 Meter Run
3-5 Power Snatch or Clean 95/65
Competitor
8 Rounds, 16:00 Cap
300 Meter Run
3 Power Snatch 135/95
Workout of the Day 12-05-20
Conditioning
Partner Workout 40:00 time cap
800 Meter Run, together
50 Bent Over Row / Ring Row / Pull-Ups
50 Push-Ups (Box) / Handstand Push-Ups
50 Sit-Ups / Knee Tucks
50 Sprawl / Burpees
600 Meter Run, together
40-40-40-40
400 Meter Run, together
30-30-30-30
200 Meter Run, together