Tuesday 2016.01.05

Jan 4, 2016

Strength

A. 3 sets, not for time:

• 6-12 Strict Handstand Push Ups
• 6-8 Rolling Pistol Progression 1 or 2
• 6-12 Ring Pull Ups (maintain hollow body)

B. 3 x 8-10 KB or DB row each arm (heavy, use bench)

1 minute rest between sets

Conditioning

Tabata (0:20 on/0:10 off for 8 rounds) of each of:

• Row for calories
• Burpees
• Kettlebell Swings (53/35)
• Strict Pull Ups

Monday 2016.01.04

Jan 3, 2016

Strength

Fitness: 5 x 1 Back Squat @20X1

Performance: Retest Back Squat 1RM

Conditioning

For time:

100 Kettlebell Snatches (53/35)

5 minute time cap

Saturday 2016.01.02

Jan 1, 2016

0845 Weightlifting

1000 CrossFit

Teams of 4:

For time complete:

• 200m sprint relay (2 people work at time)
• 20 Pull Up relay (2 people work at time)
• 300m row relay (1 person works)
• 30 KB swing relay (53/35) (1 person works)
• 400 m run together
• 40 Power Cleans (155/105) (1 person works, cumulative)
• 600m Sandbag carry together

Atomic Teamer