11.24.2015

A. "12 Days of Thankfulness"
1- 1 Muscle Up/Strict Pull-Up
2- KB Ground to Overhead
3- Hang Power Cleans 95/65
4- Thrusters 95/65
5- Push-Ups (adv. HSPU)
6- KB Swings 53/35
7- Pull-Ups
8- T2B or K2E
9- Wall Balls 20/14
10- Walking Lunges w/thruster weight
11- Ring Dips or Box Dips
12- Plate Burpees

December 12, 2014

A. In Teams of 2:
For Time
-100 Calorie Row
    Partner is holding KBs in Front Rack 44/26
-100 Shoulder to Overhead 95/65
    Partner is holding plank position
-100 Partner Sit-ups 20/14
-100 Pull-Ups
-50 Tire Flips
Buy Out: 2 Football Tosses Through Tire (each miss= 5 burpees)
*200 M. Run Every 5 Minutes

B. Skill Work

C. Strength:
4 Sets of:
Back Squat/Front Squat
7/3 @ 65% of BS
*No rest between BS and FS

December 11, 2014

A. 12 Minute AMRAP:
5x DeadLifts
4x Hang Cleans
3x Thrusters
2x Push Press/Jerk
1x Suicide (Ladder)
Rx: 115/75 Adv: 155/105 (scale: as needed)
*Goal= barbell movements unbroken

B. 3 Sets of:
3 Way Plank (45 sec. each)
15 V-Ups
30 Russian Twists (weighted)

C. Strength
Technique and Loading of:
Behind the Neck Split Jerk + OHS

December 10, 2014

A. 4 Rounds For Time:
200 m. Plate Carry (45/25)
40x Double Unders (Singles x3)
20x KB Swings 53/35

B. 3 Sets of:
10 Chin-ups
10 Bent Over Rows
20 Walking Lunges (weighted)

C. EMOM For 10 Minutes
1x Complex
Complex= Clean + Front Squat + Jerk

December 9, 2014

A. 3 Rounds For Time:
400 m. Row
12x Burpees on 45# plate
15x Ground to Overhead 85/55 (Snatch or Clean and Jerk)
*15 Minute Time Cap

B. 3 Sets of:
10x Floor Presses (Bench Press)
20x Windshield Wipers (10 each side)

C. Strength
5x5 Seated Strict Press
3x Max Effort Chin Ups

December 8, 2014

A. 3 Rounds For Time:
-400 M. Run
-30 Wall Balls 20/14
-30 Box Jumps

B. 3 Sets of:
-10 Handstand Push-ups/1 Min. HS Hold
-10 Strict T2B
-1 Min. Plank

C. Strength
Back Squat
Build to 90+% of 1RM
+
1x10 @ 65-70% (3 sec. pause/rep)
+
3x15 Weighted Good Mornings

December 5, 2014

A. For Time:
42-30-18
Wall Balls 20/14
21-15-9
Power Clean 135/95

B. 3 Sets of:
10 Strict Pull-Ups (weighted)
10 Bent Over Rows
10 Ring Dips/Tire Dips

C. Strength:
1RM of Front Squat
+
1x10 @ 50% FS (Pause 3 seconds each rep)