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

Saturday 2015.12.12

Dec 11, 2015

0845 Weightlifting

1000 CrossFit

In teams of 3, with all individuals working simultaneously:

30 minutes, as many reps as possible:

Person 1: 400m Run

Person 2: AMRAP of Complex (155/105): 1 Deadlift + 1 Hang Power Clean + 1 Lunge Right + 1 Lunge Left + 1 Shoulder to Overhead  = 1 rep

Person 3: AMRAP Burpee Pull-Ups

Person 1 is the pace setter and determines when individuals rotate stations.

Score is total number of burpee pull-ups and complexes completed as a team.

Friday 2015.12.11

Dec 10, 2015

Strength

Every 2 minutes for 5 sets:

Fitness: Clean First Pull* + Clean Deadlift + Hang Clean + Jerk

Performance: 2 Clean First Pulls + Clean + Jerk

*Pull bar from ground to knee, then back to ground.

Conditioning

For time:

• 500m Row
• 40 Chest-to-Bar Pull-Ups
• 30 Back Squats (155/105)
• 20 Shoulder-to-Overhead (155/105)
• 10 Squat Cleans (155/105)

20 minute cap.