12/18/2015

A) Tabata:

  • Plank with one arm reach
  • Futter kicks
  • Hollow rocks

B) For Time:

  • 50-40-30-20-10 Row for Calories
  • Followed by each round of rowing:

    • 10 Front Squats (135/95)
    • 15 MB V-up (16/12)

12/17/2015

A) Turkish Get Up: Take 15 minutes to find 1 RM for each arm

B) Mixed AMRAP:

  • 5 min AMRAP:

    • 15 yd Sprint
    • 15 yd Bear Crawl
  • Rest 2 minutes
  • 4 min AMRAP:

    • 10 Bumper Plate Press Outs (25,10)
    • 10 KB Pass Throughs (55/35)
  • Rest 2 minutes
  • 3 min AMRAP:

    • 10 Plate Half Moons (45/25)
    • 10 Bent-leg Sit up
  • Rest 2 minutes.
  • 2 min AMRAP:

    • Max Wall ball shots (20/14)

*Score is Total Rounds per AMRAP, plus Wall ball shots.

12/15/2015

A) 15 minutes:

  • Start and end with 2 sets of 10 Pike Stretches
  • then work on any L-sit & Pistol variation (2 sets of 10 each)

B) Back-to-back:

  • 8 min AMRAP:

    • 3 Power Snatches (95/65)
    • 3 K2E
    • 6 Power Snatches
    • 6 K2E, 9 Power Snatches
    • 9 K2E

*increase by 3 till time expires.

  • Rest 2 min.
  • 8 min EMOM:

    • Even: 6 Broad Jump over tire
    • Odd: 6 Floor Wipers with Bar (l + r = 1)

12/14/2015

A) Front Squat: 15 minutes to find 1 RM 

B) 20 min AMRAP – Ascending Ladder increasing by 3:

  • DU
  • (20/18) Box Step Up with KB (55/35)

12/11/2015

A) Back Squat 5×3 at 75% of 1 RM

B) For time:

  • Buy in 1,000 Meter Row
  • Then 3 rounds of:
    • 10 Chest to Bar Pull-Ups
    • 10 SDHP (65/35)
    • 10 Toes to Bar
  • Cash out 1,000 Meter Row

12/10/2015

A) Tabata: (16 rds)

  • Hollow Body Holds
  • alternating with Superman Holds

B) 4 RFT:

  • 5 Power Cleans (95/65)
  • 10 Front Rack Walking Lunges (5 per leg)
  • 15 Push Press

12/9/2015

A) 10 Minute EMOM – Snatch From the Top Down: 1 From the Power Position or High Hang + 1 From the Hang (mid-thigh to just above the knee) + 1 From the Floor @50% of 1 RM

B) Tabata This! –  8 rounds of 20 seconds work 10 sec rest at each station of:

  • Tabata Row, Rest 1 minute
  • Tabata Squat, Rest 1 minute
  • Tabata Pull-up, Rest 1 minute
  • Tabata Push-up, Rest 1 minute
  • Tabata Sit-up

12/8/2014

A) Handstand Walks, Holds, or Headstands: 15 minutes for practice

B) For Time: 1-10-1

  • Box Jumps (30/24)
  • KB Swing (55/35)