Week of 2-6 DEC

Week of 2- 6 DEC - We are going body weight this week to shake out all that Turkey!

Monday 2 DEC
We are going to hang out and listen to some music, Flower by Mosby
Do a few squats during the song:
https://www.youtube.com/watch?v=fc2mZkyb2so&feature=youtube_gdata_player
Then a few pushups:
https://www.youtube.com/watch?v=41N6bKO-NVI
Then close out with Flutter kicks! Yes, Same Song.

Tuesday, 3 DEC
3 x 3 shoulder press (full extension, have someone check your form)
AMRAP 20:
5 Power Cleans (135, 105#)
10 Toes to Bar
15 Kettlebell swings (50)
Wednesday, 4 DEC
Team Murph Event
1 mile Run
100 Pull ups
200 Push ups
300 Squats
1 mile Run
You can break up the pull ups, push up and squats as needed, but you must start and end with the 1-mile runs.  One Team mate works at at time.

Thursday, 5 DEC
Every Minute, On the Minute, for 6 minutes:
6 Kettlebell Swings
3 Lateral burpees over bar
3 Clean and Jerk (135/95)
1min rest

EMOM, 6 minutes:
5 Kettlebell Swings

3 Lateral burpees over bar
2 Clean and Jerk (165/115)

1min rest

EMOM, 6 minutes:
4 Kettlebell Swings

3 Lateral burpees over bar
1 Clean and Jerk (195/135)

Friday, 6 DEC
Barbara
5 rounds for time:
20 pullups
30 pushups
40 situps
50 Air squats
Rest exactly 3 minutes between rounds