Saturday 2015.12.18

Dec 18, 2015

Bring a Friend Day!

Teams of 2, 20 minutes, as many rounds as possible, OPWAAT:

• 400m Run (together)
• 40 Pull Ups
• 40 Burpees
• 40 Wall Balls

Friday 2015.12.18

Dec 17, 2015

Strength

Build to a heavy Clean & Jerk

Conditioning

15 minutes, as many rounds as possible:

• 3 Power Cleans (155/105)
  
• 3 Front Squats (155/105)
  
• 3 Shoulder to Overhead (155/105)
  

Wednesday 2015.12.16

Dec 15, 2015

Strength

5 x 2-3 Front Squat @ 24X1

2 minute rest between sets.

Conditioning

3 rounds of:

1:00 Max Cal Row
0:30 Rest
1:00 Max Kettlebell Swings (53/35)
0:30 Rest
0:30 Max Toes to Bar

Rest 3:00 between rounds.

Tuesday 2015.12.15

Dec 14, 2015

Strength

3 Sets, Not for Time:

• 6 – 12 Strict Handstand Push Ups
• 6 – 12 Strict Pull Ups (Maintain Hollow)
• 6 – 12 Strict Ring Dips (Maintain Hollow)

Then, 3 x 6-8 (each arm) Chinese-style DB or KB row, resting 1 minute between sets.

Conditioning

Every minute on the minute for 16 minutes:

Minute 1: 8 Pull Ups + 8 Burpees

Minute 2: 16 Box Jump Overs (24″/20″)

Monday 2015.12.14

Dec 13, 2015

Strength

Fitness: 4 x 2-4  Back Squat @ 30X1

Performance: Back Squat
4 x (80-85%)
3 x (85-90%)
2 x (90-95%)
4 x (87-92%)
3 x (92-95%)
2 x 2 x (95-98%)

Rest 2-3 minutes between sets.

Conditioning

For time:

• 210 Double Unders
• 15 Thrusters (155/105)
• 9 Muscle Ups*

*Substitute 18 chest-to-bar pull-ups or regular/assisted pull-ups