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09 Dec 2014

121014

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1. Accumulate 100 Hollow Rocks – every time you stop perform 10 unbroken double unders
2. “DT”
5 rounds for time
12 Deadlift, 155/105
9 Hang Power Clean
6 STO

08 Dec 2014

120914

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1a. Shoulder press with a 22×2 tempo @ 70%, women 5×8/men 5×5
1b. Heavy DB row (no torque) – 4×6-8 reps
2. Run 4 x 400m
rest 3:00 between rounds

07 Dec 2014

120814

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1a. Strict Pull-ups – 3×4.4.4
1b. Back Extensions – 3×10, rest 1:00
2. 10-8-6-4-2
Snatch, 115/75
Ring Dips

06 Dec 2014

120714

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1a. Front Squat with a 21X2 tempo @ 70%, women 3×8/men 3×5
1b. Rope climb – 2 ascents and descents, rest 2:00
2. Partner 5k row
Alternate every 50 calories

05 Dec 2014

120614

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1a. Push Press – 3×5
1b. Pistols – 4 x 6
2. 3 rounds for time
8 STO, 115/75
16 KTE
24 A. Sqts

04 Dec 2014

120514

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1a. Deadlift with a 21X2 tempo @ 70%, 5×8 women/men 5×5
1b. Ring Rows – 4×8 with a 21X2 tempo, rest 2:00
2. AMRAP 10
15 Swings, 24kg/16kg
15 Burpee

03 Dec 2014

120414

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1a. Pull-ups – 5xmax reps
1b. Thruster – 5xmax unbroken reps, 95/65
2. EMOM 12
4 Power Clean
rds 1-4 @ 60%
rds 5-8 @ 65%
rds 9-12 @ 70%

03 Dec 2014

120314

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1a. Bench Press with a tempo 21X2 @ 70%, women 5×8/men 5×5
1b. Glute ham developer sit ups – 4×10 reps

2. “Annie”
Reps of 50-40-30-20-10 for time
Double Unders
AbMat Sit-ups

01 Dec 2014

120214

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1a. Strict handstand push ups – 3 x 3.3.3
1b. 3 x Unbroken toe 2 bar, rest 1:00

2. Row 1000m

rest 10 minutes

Row 1000m

01 Dec 2014

120114

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1A. Back Squat – women 5×8, men 5×5 @ 85% with a tempo of 21×2
1B. Dips – 4×5 with a tempo 21×2

2. Complete reps of 21-15-9 for time
Front Squat, 155/105
Burpees


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