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December 18, 2014

A.Take 15 to 20 Mins and Build to a Heavy Clean & Jerk B.For Time:20 Shoulder to Overhead200m Run15 Shoulder to Overhead400m Run10 Shoulder to Overhead600m Run

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December 17, 2014

A.Four sets of:Dumbbell Walking Lunges x 20 steps Rest 60 seconds Ring Rows x 10-12 reps @ 2111 Rest 60 secondsB.Three rounds for time of:Wall Ball Shots x 20 reps Kettlebell Swings x 15 reps Burpee Pull-Ups x 10 reps

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December 16, 2014

A.Six sets of Bench Press *Set 1 – x 3 reps *Set 2 – x 2 reps *Set 3 – x 1 rep *Set 4 – x 3 reps *Set 5 – x 2 reps *Set 6 – x 1 rep Rest 2-3 minutes between setsB. Complete as many Burpees as possible in 3 minutes

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December 15, 2014

A.Five sets of: Back Squat @ 30X0 tempo Rest 2 minutes Strict Pull-Ups x Max Reps Rest 2 minutes For the back squat, use a high-bar position and perform the following reps and percentages: * Set 1 – 50% of possible 1-RM x 5 reps * Set 2 – 75% of possible 1-RM x 3 reps * Set ...

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December 12, 2014

A.Take 15 to 20 mins and build to today's 1RM Snatch B.For Time:1000m Row60 KB Swings 55/3530 Ring Dips800m Run

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December 11, 2014

A.Front Squat @ 20X1 * Set 1 – 50% of possible 1-RM x 5 reps * Set 2 – 75% of possible 1-RM x 3 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1 rep * Set 5 – Test 1-RM * Set ...

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December 10, 2014

2 Minutes of Rowing (calories)Rest 60 secondsComplete as many rounds and reps as possible in 2 minutes of: Wall Ball Shots x 10 reps Burpees x 10 repsRest 60 secondsComplete as many rounds and reps as possible in 2 minutes of: Pull-Ups x 10 reps Push-Ups x 10 repsRest 60 secondsComplete as many rounds ...

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December 9, 2014

A.4 Sets:2-4 Bench Press @ 20x1Rest 90 Secs8-10 Inverted Rows @ 2111Rest 90 Secs B.3 Rounds For Max Double Under Reps:Against a 3 Minute Running Clock...25 KB Swings250m RunMax Reps DU in Time Remaining *Rest 3 Mintues Between Rounds*Score is Total Number of DUs

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December 8, 2014

A.Take 15 to 20 Mins and Build to a 1RM Clean & Jerk B.For Time:1000m Row20 G2O (Percentages on Board)20 Burpees20 Goblet Squats 70/55

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December 5, 2014

A.Four sets: 3-5 Push Press Rest 2-3 minutesB.16 Minute EMOM: Even minutes – 10 Burpees Odd minutes – 5 Power Cleans (Percentage on WhiteBoard)

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