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http://premiercir.com/a-premier-blog Monday 12/24/2018

  1. 2k bike, rest :90s, 3 rounds | 2:20, 2:20, 2:01
  2. 5 min AMRAP: 10 ring rows, 10 DB push-ups | 5 rounds
  3. 12 min AMRAP: 4 thrusters 135#, 8 Chest to Bar Pull-ups, 12 Bar Facing Burpees | 6 +4

next Tuesday 12/25/2018 – REST DAY

go to this website Wednesday 12/26/2018

  1. Box Squats 12″ with 80# Chains plus 185#, 5×3
  2. Barbell Box Step-ups 20″ 5×6/6 115#
  3. For Time: 30 push jerks 135#, 200′ Dball Bear Hug Carry 150#, 30 Strict HSPU, 30 Alternating DB Snatches 70#, 30 Ring Push-ups, 10 Dball Ground to over shoulder 150#, 30 calorie bike, 30 toes to bar, 30 GHD sit-ups | 21:33

Thursday 12/27/2018

  1. 7 rounds, 100m row, rest 1:00 | fastest 0:19s
  2. 5 rounds not for time: x7 Push Press 165#, x10 strict pull-up, x8 Pendlay rows 115#, x8 double kettlebell hang snatch 53#’s, Waiter’s Walk 200′ 53#, Single Leg Deadlift x8 per leg 50#’s
  3. Bike Intervals, :25s sprint, :35s rest, 8 rounds | 80 cals

Friday 12/28/2019

4 Rounds for time: 200m run trueform treadmill, x12 abmat sit-ups, 10 DB Box Step Overs 20″ 50#’s | 9:12

BONUS: GHD Raises 30 reps, Axle Deadlifts 205# 30 reps, toes to bars 50 reps, 36″ Box Jumps 10 reps

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