Kacey Millard

Thursday, December 28th 2017

Jennie

10 Minute EMOM:
1 Squat Snatch + 1 Hang Squat Snatch

For time:
15 Bar facing Burpees
15 Power Snatches (95/65)
10 Bar facing Burpees
10 Power Snatches (95/65)
5 Bar facing Burpees
5 Power Snatches (95/65)

Friday, December 22nd 2017

Ponce

“12 Days of Dumbbells”

1 Dumbbell Manmaker
2 Dumbbell Thrusters
3 Dumbbell High Pulls
4 Dumbbell Goblet Squats
5 Dumbbell Sing Arm Swings (per arm)
6 Dumbbell Front Squats
7 Dumbbell Squat Cleans
8 Dumbbell Deadlifts
9 Dumbbell Power Snatches
10 Dumbbell Low-Carry Lunges
11 Dumbbell Push Presses
12 Dumbbell Step Ups (20)

To be completed just like the song 12 Days of Christmas

Wednesday, December 20th 2017

Tom

2 Rounds:

0-2 Minutes:
Max unbroken Bench Press (95/65)
2-4 Minutes:
Max unbroken Strict Pull-ups

4-6 Minutes:
Max unbroken Bench Press (125/85)
6-8 Minutes:
Max unbroken Strict Chin-ups

8-10 Minutes:
Max unbroken Bench Press (135/95)
10-12 Minutes:
Max unbroken Kipping Pull-ups

5 Minute AMRAP:
Partner Burpees