10
Dec 2016

Saturday 12/10/16

 

"Fight Gone Bad"

3 Rounds

1 Min. Max Wallballs (20/14)

1 Min. Max SDLHP (75/45)

1 Min. Box Jumps (20)

1 Min. Max Push Press (75/45)

1 Min. Max Cal Row

1 Min. Rest

9
Dec 2016

Friday 12/9/16

 

For Time:

30 Alternating Pistols (sub 60 air squats) (Buy In)

 

3 Rounds

400 Meter Run

10 Front Rack Lunges (155/105)

15 Pull-ups

 

30 KB Swings (70/53) (Buy Out)

8
Dec 2016

Thursday 12/8/16

 

OH Squats (off the rack)

Work up to a 3RM

 

21-15-9

Power Snatches (95/65)

T2B (sub 25 sit-ups each round)

Push-ups

7
Dec 2016

Wednesday 12/7/16

 

Good Mornings (stay light)

10-10-10-10

 

12 Min. Time Cap

800 Meter Run (Buy In)

With Remaining Time AMRAP

3 HSPUs (sub 5 pike push-ups)

5 Box Jumps (30/24)

7 Deadlifts (185/135)

6
Dec 2016

Tuesday 12/6/16

 

Work up to a heavy Power Clean and Jerk

 

For Time:

5 Clean and Jerks (70%)

10 Double Unders

4 Clean and Jerks (70%)

20 Double Unders

3 Clean and Jerks (70%)

30 Double Unders

2 Clean and Jerks (70%)

40 Double Unders

1 Clean and Jerk (70%)

50 Double Unders

5
Dec 2016

Monday 12/5/16

 

Back Squats

5-5-5-5-5 (80% across)

 

4 Rounds

200 Meter Run

15 Front Squats (95/65)

10 CTB

4
Dec 2016

Sunday 12/4/16

 

"Sunday Surprise"

3
Dec 2016

Saturday 12/3/16

 

3 Rounds

800 Meter Run

5 Muscle Ups (sub 20 pull-ups)

25 Sit-ups

2
Dec 2016

Friday 12/2/16

 

21-15-9

Thrusters (75/45)

Ring Dips

 

Rest 1 Min.

 

15-12-9

SDLHP (95/65)

Box Jumps (30/24)

 

Rest 1 Min.

 

9-6-3

Squat Snatch (115/75)

KB Swings (70/53)

1
Dec 2016

Thursday 12/1/16

 

EMOM x 10

1 Power Clean + 1 Hang Squat Clean + 1 Front Squat

 

2 Rounds

100 Double Unders

2 Rounds of "DT" (12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerk - 155/105)

3 Rope Climbs (sub 15 pull-ups)