Monday, December 16, 2024

Week 12-16-24

Monday

A. For time

20 burpees over DB

Run 200m

30 alternating DB snatches @ 70#/50#

Run 200m

40 ab mat sit-ups

Run 200m

50 DB goblet squats 

Run 200m

40 ab mat sit-ups

Run 200m

30 alternating DB snatches

Run 200m

20 burpees over DB

Extra credit 

3 sets

30 banded pull throughs

10 db lateral raise+frontal raise

Essentials

A. In 12 minutes compete:

Back squat 

Build to a heavy 3 for the day then drop weight to 80-85% of the heavy 3 and compete 3 sets of 4 

+

B. Farmers walk 200m

10 wall walks or 10 DB shuttle walks

50 goblet step-ups

10 wall walks or 10 DB shuttle walks

Farmers walk 200m

*20 min time cap