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Thursday, December 1, 2016
161201: “These Streets” 25 Clean and Jerks (135/95) 50 Pull Ups 75 Wall Balls (20/14) 100 Box Jumps (24/20) 75 Wall Balls 50 Pull Ups 25 Clean and Jerks NOTE: ***scale appropriately…it is a lot –then–...
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Friday, December 2, 2016
161202: Hang Power Snatch + Power Snatch + OHS x 1 E:90s x6 –then– “Ivory” 400m Run 42/35 Calorie Row 21 Squat Snatch (95/65#) 400m Run 30/25 Calorie Row 15 Squat Snatch 400m Run 18/15 Calorie Row 9...
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Saturday, December 3, 2016
161203: “Team Pump” Teams of 2, for time: 100 – 75 – 50 Bike Cals Row Cals Bench Press (135/95#)
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Sunday, December 4, 2016
161204: Teams of 2… “Frellen” 400 m run 21 Thrusters 21 Swings 21 Pull ups Immediately into… 400 m run 15 Pull ups 15 Thrusters 15 Kettlebell swings Immediately into… 400 m run 9 Pull ups 9 Thrusters...
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Monday, December 5, 2016
161205: Back Squat 7×5 E:90×7 –then– “Water” AMRAP 18: 300 Meter Row 30 Kettlebell Swings (53/35) 30 Sit Ups
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Tuesday, December 6, 2016
161206: Complete as many rounds as possible in 20 minutes of: 20 pushups 40-calorie row 60 goblet squats, 24 kg (16 kg) 40 box jumps, 24″ box (20″ box) 20 push-ups –then– Big Core to the Maxwell — 630...
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Wednesday, December 7, 2016
161207: Bench 4×7 E2M 8 1 set Max Reps @135/95 –then– “My Way” 10-8-6-4-2 Bar Muscle Ups 10-8-6-4-2 Power Clean (165/115) 300 Meter Run — 630 Yoga with Bee
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Thursday, December 8, 2016
161208: “Sandstorm” AMRAP 4 21-15-9: Power Snatch (75/55#) Burpees Rest 4:00 AMRAP 4 15-12-9: Power Snatch (95/65#) Burpees over Bar Rest 4:00 AMRAP 4 12-9-6: Power Snatch (115/80#) Burpee Box Jumps...
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Friday, December 9, 2016
161209: Heavy Accessory in 16:00 Weighted Step Up 3×10 per leg Superset with 3×25 Double Band Goodmorning –then– 5 Rounds: 4 Front rack Lunge (95/65) Per leg 8 Back Squats (95/65) 12 Kettlebell Swings...
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Saturday, December 10, 2016
161110: Teams of two must complete 100 repetitions of the following complex: 1 Deadlift 1 Squat Clean 1 Front Squat 1 Push Press 1 Push Jerk The weight (95lbs for men, 65 lbs for women) cannot touch...
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Sunday, December 11, 2016
161211: There will be 3 scores for today… In 5 minutes… “Grace-abell” 30 Clean and jerks (135#) Remaining time, maximum amount of snatches (135#) -Rest 5 Minutes- “Di-ann-elly” for time (10 minute...
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Monday, December 12, 2016
161212: Deadlift 7×5 E:90x 7 –then– “INYOURFACE” For time: 800m Run 27 Front Squats (115/85#) 54 Sit-ups 600m Run 21 FS 42 Sit-ups 400m Run 15 FS 30 Sit-ups 200m Run 9 FS 18 Sit-ups –then– Core to the...
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Tuesday, December 13, 2016
121213: “Large n in charge” In teams of 2, as many rounds as possible in 30 minutes of: 30 Double unders 12 Wall balls, 20#(14#) 2 Bar Muscle ups (4 burpee jumping pull ups) NOTE: Partner 1 completes...
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Wednesday, December 14, 2016
161214: 10-12 Minutes: Pull-up Practice 3×12 KB Skull Crushers 3×20 Banded Lat Pulldowns –then- “Armistice” As many rounds as possible in 11 minutes of: 11 Power clean, 135#(95#) 11 Burpees over the...
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Thursday, December 15, 2016
161215: 100 walking lunge steps 55/35. Every 20 steps complete 6 strict pull ups. 15:00 cap –then– “Loredo” Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 meters — 630...
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Friday, December 16, 2016
161216: 12 Minutes to work to a heavy single Power Clean + Push Jerk + Hang Clean + Front Squat + Jerk –then– For Time: 27-21-15-9 Calories on the rower Hang squat cleans 95#(65#)
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Saturday, December 17, 2016
161217: “Starfish and Coffee” AMRAP 24: In Teams of 3: 1. Row 300 Meters 2. Kettlebell Swings (70/53) 3. Box Jumps (30/24) NOTE: Rotate after row. Score is total reps combined. One person at each...
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Sunday, December 18, 2016
161218: Teams of 2 “Annie-Fran-Isabel” 150 Double-Unders 150 AbMat Sit-ups 45 Thrusters (95#/65#) 45 Pull-ups 30 Power Snatch (135#/95#) NOTE: Share a bar, add weight as you go. Alternate work with...
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Monday, December 19, 2016
161219: Back Squat 6×6 E2M x 6 –then– Teams of 2 Partners alternate whole rounds for time and complete five rounds each of: Row 250 Meters Kettlebell or Dumbbell Single-Arm Push Press x 5 reps each...
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Tuesday, December 20, 2016
161220: 10-15 Minutes of Rope Climb Skill Work –then– For time: 1 round of: 115-lb. hang power cleans, 30 reps 15 ring dips 15-ft. rope climb, 3 ascents Then, 2 rounds of: 115-lb. hang power cleans,...
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