Elkhorn Fitness

December 20th

19 Dec

Strength

Strict Press

3*5

Push Press or Push Jerk

4*2

Conditioning

  • For Time
  • 10-9-8-7-6-5-4-3-2-1 Reps of:
  • Alt Dumbbell Snatches (70/40)
  • Handstand Push-Ups

rest 1 min

4 Min AMRAP:
6/4 Calorie Bike
4 Toes to Bar (add 2 reps each round)

Rest 1 min

4 Minute AMRAP:
6/4 Calorie Bike (or 10/8 Cal Row)
4 Pull Ups (add 2 reps each round–can scale up to C2B or BMU)

Cardio 🔥 Burn

5 rounds

10 DB Hip Thrusters

12 KB sumo high pulls

15 KB swings

20 sit ups

250 meter run


4 rounds

150 singles

15 deadlifts

10/10 single arm snatches

20 step ups