December 22, 2016

Rest Day!

Conditioning: AMRAP x 20:00
5 Pull-ups
10 Push-ups
15 Squats

Power Lifting Total
Back Squat (1 Rep Max)
Bench Press (1 Rep Max)
Deadlift (1 Rep Max)
Time permitting: Unbroken AMRAP at 50% of each 1RM lift. Post reps and loads in comments.

3 x 1 Mile (3 Rounds for time)
Run 3 x 1 Mile, rest 3:00 between rounds. Keep rounds within 10 seconds of each other
Log times for each mile

Santa’s Workshop: Descending Ladder, 8-1
Toy Makers (man makers)
Squat Jumps, DB

Santa Sprint: AMRAP x 5 min
Farmers walk down and back – heavy
Bent Over Row, DB x 10 (use DB used for Farmers walk)
shuttle run down and back

Santa Slam: Descending Ladder, 8-1
Med Ball Slam
Plank Climbers

Santa Needs a Push: AMRAP x 5 min
Plank DB Push 1 length of mats
Ab mat sit ups x 10

Santa Needs a Nap: Each is a separate 4 min Tabata *time permitting
Superman holds
Hollow body holds