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27 Dec 2014

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Teams of 2 working simultaneously
AMRAP 5
6 Power Snatch, 115/75
12 Deadlift

rest 10 minutes

AMRAP 5
6 Power Clean, 115/75
12 OTB burpees

rest 10 minutes

AMRAP 5
6 Thruster, 115/75
12 Double under

26 Dec 2014

122714

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1. Back Squat with a 22×2 tempo @ 80%, women 5×5/men 5×3, rest 3:00
2. Bench Press with a 22×2 tempo @ 77%, women 5×5/men 5×3, rest 3:00
3. 10 rounds
Row 30 seconds @ 2k race pace
Row 30 seconds @ 50%

25 Dec 2014

122614

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5:00PM only
1 Squat Clean Thruster (135 pounds/95 pounds)
2 Handstand Push-Ups
3 Over-the-Box Jumps (24”/20”)
4 Lateral Bar-Hopping Burpees
5 Waaall Baaalls! (30 pounds/20 pounds)
6 Push Presses (135 pounds/95 pounds)
7 Front Squats (135 pounds/95 pounds)
8 Kettlebell Swings (53 pounds/35 pounds)
9 Toes-to-Bar
10 Weighted Lunges with a plate (45 pounds/25 pounds)
11 Clapping Push-Ups
12 Squat Snatches (135 pounds/95 pounds)

24 Dec 2014

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CLOSED

23 Dec 2014

122414

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CLOSED

22 Dec 2014

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1. EMOM 12 – 3 Power Snatches
1-4 @ 65%
5-8 @ 70%
9-12 @ 75%
2a. Shoulder Press with a 22X2 tempo @ 73%, women 5×8/men 5×5
2b. Bent over BB row (no momentum) – 4×8-10, rest 2:00

21 Dec 2014

122214

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1a. Deadlift with a 21×2 tempo @ 75%, women 5×8/men 5×5, rest 1 minute
1b. Strict HSPU – 4×2.2.2, rest 2 minutes
2. “Nigel”
30 Bear Complexes for time

20 Dec 2014

122114

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1. Free Handstand hold – 3×10-30 seconds
2a. Pistols – 5×3 each leg
2b. Gluteham developer sit-ups – 5×10 each leg
3. Groups of 3 – divide the work as see fit (all may run together but only 1 person at a time on the WB/DU’s)
Run 1500m with a sandbag
75 Wallball shots, 30/20
150 Double under
Run 1200m with a sandbag
50 Wallball shots
100 Double under
Run 600m with a sandbag
25 Wallball shots
50 Double under

19 Dec 2014

122014

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1a. Push Press – 3×3, rest 30 seconds
1b. Chin-ups – 3×4.4.4, rest 2 minutes
2. AMRAP 10
5 Pull-ups
10 Push-ups
15 Squats

18 Dec 2014

121914

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1. Accumulate 6 minutes in an L-sit. Each time you break perform 5 weighted step-ups to a 12” box each leg with a 65/45 barbell.
2. 4 rounds for time
5 DB snatch left arm, 55/35
10 Split squat jumps
5 DB snatch right arm
10 Toe 2 Bar


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