Work on defining the skill(s) you want to work on.
Strength: Choose your lifts and start playing with what is heavy with perfect form.
Carry - Pick one and go.
Warm Up: Get warm (quick quick)
Auxiliary: Wall touch/BGBS/Swings
Strength: Work to a heavy DL then 1 max effort set @ 95%
Conditioning: 12 Days of Christmas 20 min cap.
3 Push Press
4 Power Cleans
5 Power Snatches
6 Kettlebell Swings
7 Pull Ups
9 Box Jumps
10 Double Unders
12 OH walking Lungs with plate
Warm Up: Joints-Animal Walks-Medball fun
Auxiliary: Upside down is always fun. Let's work the progression. Pencil, Straddle, Pike, Tuck.
Strength: Work on a strength you have not been training during the last cycle.
Conditioning: With a Partner You go I go!
50 Box Jump
40 Goblet Squats
30 RIng Rows
20 High Five Burpees.
10 Sit Ups
Big shout outs to coach Steve and Matt K. You'll have to guess which Matt I mean. They both demonstrated that awesome thing called, not being an idiot" in their squatting today. Well done and Congratulations! Way to exemplify what we are all about. #fuckmyego Oh yeah, that's Krysia. She is 68 or 67 I always forget. She rocks.
Agile 8 + Leg Swings.
10 BGBS + Banded Hamstring x 2-3
Deadlift-Work to a heavy single then 3 x AMRAP @ 80%
Every minute on the minute for 12 minutes
First minute: 10 x Push press (155#/115#)
Second minute: 20 x KB swings (70#/50)
Third minute: 20 x Ball Slams