1 DECEMBER 2018

YVONNE
For Time (with a Partner)
76 Air Squats
76 Dumbbell Push Presses (50/30 #)
76 AbMat Sit-Ups
76 Wall Balls (20/14#)
76 Burpees
76 Medball Twists (20/14#)
76 Push-Ups
76 Kettlebell Swings (53/35#)
76 Dumbbell Thrusters (50/30#)
400 meter Run with Partner

1 DECEMBER 2018Tess Linder2018-12-04T20:40:40-08:00

30 NOVEMBER 2018

Bench Press

5×5 Across
Super set with 8 strict pull ups

For Time:
20 Overhead Squats
20 Toes To Bar
20 Thrusters
40 Sit-ups
20 Thrusters
20 Toes to Bar
20 Overhead Squats
RX: 95#/65#

30 NOVEMBER 2018Tess Linder2018-11-30T22:40:55-08:00

29 NOVEMBER 2018

AMRAP 32
Teams of 2

1 K Row – switch ever 250m
100 Wall Balls 20/14#
1200m Run – switch every 200m
100 Hang Power Snatch 95/65#
4 minute Bike – switch every minute
100 Weighted Sit-ups 20/14#

29 NOVEMBER 2018Tess Linder2018-11-29T22:52:45-08:00

28 NOVEMBER 2018

Teams of 3
For Time:
2000m Row
180 Burpees
120 Push Jerks 135/95#

3 Sets NFT
12 Barbell Bent Over Rows

10x Each
Front Shoulder raise, Side Shoulder Raise, Bent over rear delt raise
10 Band pull aparts

28 NOVEMBER 2018Tess Linder2018-11-28T22:26:47-08:00

27 NOVEMBER 2018

Deadlift
4×5
Ascending

3 Rounds of
AMRAP 2

15 Russian KBS 70/53#
10 Box Jump Overs 24/20″
Rest 1:00

4 Sets NFT
5 Strict Toes to Bar
5 Jefferson Curls
15 Hollow Rocks

27 NOVEMBER 2018Tess Linder2018-11-28T22:25:52-08:00

26 NOVEMBER 2018

Back Squat
4×6

Use 80% of 3RM
Super set with
3 High box Jumps
Full reset between each jump

13:00 AMRAP Partners
21/18 Cal Row
15 Squat Cleans 135/95#
9 Chest to Bar Pull-ups

26 NOVEMBER 2018Tess Linder2018-11-26T20:40:03-08:00

24 NOVEMBER 2018

Happy Birthday Coach Sean

Teams of 2
41 Box Jumps
41 Pull-ups
41 Burpees over the Bar
41 Wall Balls
41 Toes to Bar
24 Squat Cleans 135/95#
41 Toes to Bar
41 Wall Balls
41 Burpees over the Bar
41 Pull-ups
41 Box Jumps
1977 m Row