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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

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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

17 Dec 2014

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1. Clean and Jerk – 10×1
2. Clean pull through ankle extension @ 110% of heaviest CJ – 3×5
3. Complete 60 burpees for time

16 Dec 2014

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1. Test – 3000m row
2a. Bench press with a 22×2 tempo @ 73%, women 5×8/men 5×5
2b. Band pull apart – 4 x 3times your BP reps

15 Dec 2014

121614

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1a. Ring Support Hold – 6×60 seconds, rest :30
1b. Flex Arm Hang – 6×30 seconds, rest 1:00
2. For time
30 Power snatch, 75/55
10 Overhead squat
20 Power snatch
20 Overhead squat
10 Power Snatch
30 Overhead squat


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