Monday 12/26/16
1.
EMOM x 10
1 Power Snatch + 1 Hang Squat Snatch + 1 Squat Snatch
*Start at 95/65, add 10 lbs every minute
2.
5 Rounds For Total Time of:
10 Shuttle Sprints
Max Reps Back Squat, BW/70% – From Rack
Rest 2 minutes between rounds
Tuesday 12/27/16
1A.
Bench Press
10-8-6-4-2
1B.
Ring Rows
15-15-15-15-15
2.
5 Rounds of:
:30 of Heel Taps
:30 rest
Score = lowest round
Wednesday 12/28/16
1.
Every :90 for 12 rounds
Odd: 12 Toes-to-Bar
Even: 10 Hang Power Clean 135/95
2.
Teams of 3
As many reps as possible in 12 minutes of:
Calorie Row
Double-Unders
*2 Athletes working at all times
Thursday 12/29/16
For Time:
5 Wall Walks
30 Clean & Jerk 115/75
30 Shoulder Taps
20 Clean & Jerk 135/95
5 Wall Walks
10 Clean & Jerk 185/125
30 Shoulder Taps
*Power or Squat Cleans
Friday 12/30/16
1.
Front Squat
3-3-3-3-3
2.
For Time:
40 Air Squats
30 Single Arm Overhead KB/DB Walking Lunges 45/25
20 Turkish Get-Ups 45/25
Saturday 12/31/16
1.
Teams of 2
As many calories + reps as possible in 10 minutes of:
While one person accumulates Calories on the Rower, the other person performs
5 Thrusters
5 Overhead Squats
Rx = 95/65
Rx+ = 115/75
* Partners switch whenever they like.
2.
For Time:
25 Strict Handstand Push-Ups
Sunday 1/1/16
For Time:
1,017 meter row
Then,
High Pull 95/65, 27 reps (sdlhp’s)
Abmat Sit-Ups, 27 reps
Pull-Ups, 27 reps
Push Press 95/65, 27 reps
Yay, Burpees, 27 reps
KNees-to-Elbows, 27 reps
Everbody Row or Run 250m
Wall Ball Shots 20/14, 27 reps
Yeah! Kettlebell Swings (American) 70/53, 27 reps
Everybody Row or Run 250m
All do box jumps 30/24, 27 reps
Rope climbs, 7 reps
!Front Squats 95/65, 27 reps!
Then,
1,000 meter run