Monday 1/4/16
In Teams of 2, 1 person working at a time
2 Rounds for Time of:
40 Overhead Squats 115/80
40 Toes to Bar
20 Squat Snatches 115/80
20 Bar Muscle-Ups
Tuesday 1/5/16
For Time:
20 burpees
:60 L-Sit Hold
Then,
3 Rounds of:
20 sit-ups
40 Russian Twists 20/14
:60 plank
500-meter row/run
Wednesday 1/6/16
For Time:
15-10-5 reps of:
Power Cleans 135/95
Handstand Pushups
Directly into:
15-10-5 reps of:
Hang Power Cleans 135/95
Ring Dips
Thursday 1/7/16
Every 2 minutes for 6 rounds
3 behind the neck push/split jerks + 3 overhead squats
Then,
3 attempts at
15 bodyweight overhead squats
Friday 1/8/16
5 rounds for time of:
Row 250 meters
12 kbs 70/53
10 burpees
Rest 2 minutes between rounds
*Score = total time
Saturday 1/9/16
Daniel
For Time:
50 Pull-Ups
400 Meter Run
21 Thrusters 95/65
800 Meter Run
21 Thrusters 95/65
400 Meter Run
50 Pull-Ups
Sunday 1/10/16
21-15-9 reps for time of:
Deadlift 275/185
Box Jumps 30/24