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14
Dec

2018.12.14 | Advanced

PART 1
5 rounds for time:
500m Row
15 x Ring Dips

PART 2
3 rounds for form:
5 x Bar Muscle-Ups
1 Total Minute Elbow Plank
10 x Standing Teapots (Each Side) (45)
30 Total Seconds Elbow Side Plank (Each Side)

12
Dec

2018.12.12 | Advanced

PART 1
Find your 1RM:
Deadlift

PART 2
Rest 2 minutes between rounds.
3 rounds for time:
50/35 Calorie Air Bike

11
Dec

2018.12.11 | Advanced

PART 1
10 rounds for time:
3 x Push Jerks (185/125)
5 x Toes To Bar
10 x Squats

PART 2
For form:
50 x Hip Extensions
50 x GHD Sit-Ups
30 x Grasshoppers

10
Dec

2018.12.10 | Advanced

PART 1
15 minutes for rounds for form:
5 x Muscle-Ups
50 x Double-Unders

PART 2
Every time there is a break in the set, a 10 penalty burpee must be completed immediately.
5 rounds for time:
15 x Unbroken Push-Ups
10 x Unbroken Hang Power Cleans (135/95)

8
Dec

2018.12.08 | Advanced

PART 1
Find your 1RM:
Front Squat

PART 2
5 rounds for time:
15 Calorie Ski Erg
15 x Push Presses (115/75)

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