PAUSE BACK SQUAT 8 sets 2 (3 sec pause in bottom) begin at 50% and build CONDITIONING Option 1: Fran 21-15-9 Thrusters (95/65) Pullups Option 2: Frantastic 21 Thrusters (115/75) 9 Muscle Ups 15 Thrusters 15 C2B Pullups 9 Thrusters 21 Pullups
BODY ARMOR 3-4 Rounds Bench Press: 5- Hold – 4 – Hold – 3+ Ring Dips: 3 – Hold – 3+ BB Curl: 3 – Hold – 3+ CONDITIONING 5 Rounds NFT 15/10 Calorie Bike 12 Alt. DB Snatch (AHAP) 6 Plate Jump Over Burpees or 30 Dubs
CONDITIONING 12 Day of Christmas 1 Cluster (95/65) 2 Front Squats 3 Push Press 4 Hang Power Clean 5 RDL 6 Burpees 7 T2B 8 KBS (53/35) 9 HSPU or HRPU 10 Box Jumps 11 Wallballs 12 Bar MU, C2B, or Pullups Like the song, start with 1 Cluster, then 2-1, then 3-2-1, then 4-3-2-1, Read more about Thursday 12.20.18[…]
SQUAT CLEAN (20min) 3 Sets: 2 Front Squat + High Hang S. Clean (<50% of 1RM) 3 Sets: Hang Squat Clean + Squat Clean (50-70% of 1RM) EST. 1RM Squat Clean for the day. CONDITIONING AMRAP 10 5 Box Jumps (24/20) 5 Burpee Box Jumps 15 Wallballs (20/14)
STRICT PRESS 3 sets of 10 + 20sec Hold + 5 (AHAP) CONDITIONING AMRAP 20 w/partner P1: 10 HRPU + 10 Sit-ups + 15 KBS (53/35) P2: Max Calorie Row Switch after each completed round of HRPU + Sit-ups + KBS. Score Calories.
PAUSE BACK SQUAT 6 Sets of 2 (building 60 to 75%) of 1RM slow eccentric (negative) with 2 second pause in the bottom. CONDITIONING AMRAP 12 w/partner 5 Power Cleans (135/85) 5 Front Squats 5 Lateral Burpees 5 C2B Pull-ups P2 begins a new round when P1 starts C2B. Score total rounds completed.
CONDITIONING FOR TIME: 1 T2B + 10 Deadlifts (225/155) 2 T2B + 9 Deadlifts 3 T2B + 8 Deadlifts 4 T2B + 7 Deadlifts 5 T2B + 6 Deadlifts 6 T2B + 5 Deadlifts 7 T2B + 4 Deadlifts 8 T2B + 3 Deadlifts 9 T2B + 2 Deadlifts 10 T2B + 1 Deadlift
CONDITIONING 6 Rounds NFT 20/14 Calorie Row 5 Deadlifts + 5 Hang Squat Clean (135/85) 5 Bar Facing Burpees
HANG P. SNATCH + P. SNATCH 10min to Moderate 1 + 1 POWER SNATCH 8min to a 1RM for the day CONDITIONING 3 RFT 10 Power Snatch (115/75) 20 Box Jumps (24/20) 30 Wallballs (20/14)
GYMNASTICS/SKILL 3 Rounds NOT for Time Max Ring MU/Ring Support + Max Dubs CONDITIONING AMRAP 15 200m Run 6 Push Jerks (95/65) 9 Hang Power Clean 12 C2B Pull-ups
