3 Front Squats w/3sec pause in the bottom
*Partner up for these with one person going at the top of the minute and one person going at the :30 second mark.
Burpee Box Jump Overs (24/20”)
Time Cap = 15 Minutes
*Use moderate to heavy weight for the overhead squats. Face the box on the burpee box jump overs.
Muscle Ups 2x Pull Ups
Close Grip Bench Press (25 Minutes)
*Work at the same weight for all 5 sets. Close grip will help build strength to translate for the OVERHEAD PRESS portion of the thruster. Make sure to load up the triceps, back, and shoulders in the press. Superset the Ring Rows after each set of bench press!
50/40 Calorie Row
50 Toes to Bar
150’ Handstand Walk
Time Cap = 15 Minutes
*This is a long handstand walk, you will most likely have to break this up. If we do not have handstand walks, we are going to perform 100 wall facing shoulder taps or 20 wall walks.
Dead lift (20 Minutes)
Build to a 3 RM hand release dead lift
*Release your grip on the bar in the setup of each rep. You will lose and regain tension after each rep so these are not touch and go. This “hand release” dead lift and thrusters are our new movements of the month, and we will be retesting them at the start of the new year.
5 Rounds for Time:
10 Front Squats (135/95#)
10 Strict Handstand Push Ups
10 Lateral burpees over the bar
18 Minute Time Cap
*The front squats are from the floor, and should be unbroken. Pace out the burpees.
Strict HSPU Kipping HSPU Double Dumbbell Strict Press
25/20 Cal Bike
25 Unbroken WBs 20/14lbs
*Stopping every 3 minutes to perform 5 burpees, starting with burpees. You should perform 10 sets or 50 burpees total over the 30 minutes.
40 Minute AMRAP:
In teams of 3,
110 Toes to Bar
220 Push Ups
330 Air Squats
440 Double Unders
*One person always working on 20/15 Calorie Bike Erg, 1 Person working on Chipper, One Person Resting. Rotate when the guy or girl on the bike gets to 20/15 calories! If you don’t have bike ergs, you can row the same calories!
Build to 3RM Snatch grip Deadlift in 20 minutes
0:00 – 5:00
AMRAP Power Snatces
5:00 – 10:00
AMRAP Power Cleans
10:00 – 15:00
Max Cal Row
15:00 – 20:00
Max Cal Bike