Monday 12/28/15
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
Tuesday 12/29/15
5 Rounds For Time Of:
5 Handstand Pushups
10 Power Cleans 135/95
15 Burpees
20 KBS 53/35
25 Wall Ball Shots 20/14
3 Minute Rest between rounds
Wednesday 12/30/15
Jackie
For Time:
Row 1,000 Meters
50 Thrusters 45/35
30 Pull-Ups
Thursday 12/31/15
Every Minute on the Minute x 10:
3 Front Squats, across
Then,
3 Rounds of:
10 Bench Press 135/95
20 Abmat Sit-Ups
20 Bent Over Rows 135/95
20 Hip Extensions
Friday 1/1/16
Teams of 2, 1 partner working at a time
For Time:
1,008 meter row Then,
High Pull 95/65, 52 reps
Abmat sit-ups, 52 reps
Pull-ups, 52 reps
Push Press 95/65, 52 reps
whY not do burpees, 52 reps
kNees to elbows, 52 reps
Everbody row or run 250m
Wall balls 20/14, 52 reps
whY not do kettlebell swings 70/53, 52 reps
Everybody row or run 250m
All do box jumps 30/24, 52 reps
Rope climbs, 8 reps
Front Squats 95/65, 52 reps
Then, 1,008 meter run
Saturday 1/2/16
4 Rounds For Time of:
25/20 Calorie Row
12 Alternating KB Power Snatches 53/44
3 Rope Climbs
*Rest 2 minutes between rounds
Sunday 1/3/16
As many rounds & reps as possible in 25 minutes of:
400m run
25 Burpees
15 Push Jerks 135/95