Thursday, December 5, 2013

December 4, 2013

Workout to the tune of 12 days of Christmas 

12 Days of Hell (named by participants) 
1 250 m Row or 200 m Run
2 Bear Crawl
3 Power Cleans
4 Strict Pull-ups 
5 KB Push Press
6 Box Jumps
7 KB Swings
8 Burpees
9 V-ups
10 Jumping Lunges
11 Wall Balls
12 T.G.U

Ex. 250 m row, 2 Bear Crawl + 250 m row, 3 Power Cleans + 2 Bear Crawl + 250 m row, ...

Wednesday, December 4, 2013

December 5, 2013

A. 3 sets N.F.T
- 8-10 weighted push-ups
- 10 bent over rows w/barbell
- 20 Russian Twists Weighted

B. For Time

10-9-8-7-6-5-4-3-2-1

Overhead Lunges 65/45

Burpees

Leg Lifts 

Monday, December 2, 2013

December 3, 2013

Not For Time

1a. 4X3 Front Squat

1b. 9,7,5,3 Handstand Push-Ups

Example: 3 Squats and then 9 HSP, then 3 Squats and 7 HSP


For Time

Run 400 Meters

Then, 

3 Rounds 

20 Ring Dips

50 Double Unders or 150 Singles 

Then, 

Run 400 Meters 



Not For Time:

50 Toes-To-Bar or Knees-To-Elbows 

Sunday, December 1, 2013

December 2, 2013

Strength Section

A. 10 minutes: Technique and Loading for DeadLift 

Conditioning Section

-DeadLift
-Pull-Ups (Strict)
-KB Swings

C. 1000 meter Row (Cool Down)