Instagram0
YouTube6k
YouTube
Facebook0
Facebook
RSS49

It’s goal setting season! Take the time, make the time, and write them down. Dream Big. Make a plan, then go execute and crush 2018.

Monday 12/18/17
1. Every :90 seconds (5 rounds) hang power snatch + overhead squat + hang squat snatch | #105,125,135,145,160

2. 7 min build to a heavy hang squat snatch | #175,185,195,190

3. 2×10 Overhead Squats #175

4. 10 EMOM ODD: 6 muscle ups EVEN: 6 alternating dumbbell squat snatch #50

5. 15 min AMRAP
27 calories row
21 chest to bar pull-ups
15 burpee box jumps 24:
9 clean & jerk #165 | 2 rounds + 4 reps

Tuesday 12/19/17
1. Build to a heavy front squat with a pause + front squat | 95,145,195,245,265,285

2. 5 rounds, 1:00 min on and 1:00 off assault bike = 103

3. 12 days of Christmas (do the workout like the song)
1 man maker (push-up, row, row, squat clean thruster) #45’s
2 Dball cleans #100
3 Push Press #115
4 Hang Cleans #115
5 Deadlifts #115
6 Pull-ups
7 Box Jump Overs 24″
8 Wall Ball Shots #20
9 Kettlebell Swings #53
10 Shuttle runs 30′
11 Burpees
12 Assault Bike Cals | 22:45

Wednesday 12/20/17
REST DAY

Thursday 12/21/2017
Running Clock Workout
0:00 – 10:00 AMRAP
15 snatches #75
30 dubz
15 wall ball shots #20
30 dubz | 4 rounds + 6 reps
-REST 5 MIN-
15:00 – 25:00 AMRAP
12 toes to bar
9 calories assault bike
6 Dball Cleans #150 | 4 rounds
-REST 5 MIN-
3 Rounds For Time:
12 deadlifts #155
9 hang power cleans
6 push jerks | 4:45

Friday 12/22/2017
1. 13 Min AMRAP
55 burpees
55 pull-ups
55 calories row
55 handstand push-ups | 1 round + 23 reps

2. 3 rounds not for time:
5 bar muscle ups
10 GHD sit-ups
5 ring push-ups
10 GHD sit-ups

Saturday 12/23/2017
4 Mile hike, over a 1k of elevation gain.

Sunday 12/24/2017
1. “Bring Sally Up” Back Squats #135 (30 reps total)… Look up the song, hold a squat the entire song and stand up when the song says Bring Sally Up…this is horrible.

2. Back Squats: #135×5,185×5,235×5,275×5,325×3

ElkShape Partners
Bohning Archery
Caribou Gear Game Bags
Hoyt Achery
Mtn Ops
Vortex Optics
Exo Mountain Gear
Option Archery
Easton Archery
Sitka Gear
FHF Gear
Kenetrek Boots
OnXmaps
Elk Shape Youtube Channel
Elk Shape BOOK
Phelps Quality Game Calls