Christmas Week 2017

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. 2x10 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: #135x5,185x5,235x5,275x5,325x3 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