12.27.13

A. Dynamic warmup

B. Max effort (time) handstand hold on the wall, 3 attempts

C. Max effort (distance) handstand walk, 3 attempts

D. 15 minute AMRAP:
400m run (fence, end of driveway, fence)
Max effort pull-ups

12.23.13

A. Dynamic warmup - high knees, butt kickers, Samson stretch (big lunge with hands over head), 2x each

B. Max effort broad jump - 5 attempts

C. Tabata this!
20 sec work/10 sec rest of:
Air squats
Sit-ups
Push-ups
Ring rows (for more of a challenge, put feet on a box)
*complete 8 tabata rounds of one movement before moving on to the next movement*

12.20.13

A. EMOM for 10 min:
3 thrusters

B. Bench 5, 5, 5+

C. 10…1 pull-ups
1…10 burpees

12.19.13

A. 3 sets of:
1-3 muscle ups
10 KB snatch
20 DUs

B. Deadlift 5, 5, 5+

C. 15 power cleans
25 TTB
12 power cleans
20 TTB
9 power cleans
15 TTB

12.17.13

A. Press 5, 5, 5+
B. 5x1 split jerk, rest 2 min b/w sets
C. 21 KBS
21 dips
30 DUs
15 KBS
15 dips
30 DUs
9 KBS
9 dips
30 DUs

12.16.13

A. Back squat 5, 5, 5+
B. 5x2 squat snatch, 90 sec rest b/w sets
C. 3 sets, 30 secs on/30 secs off, of:
Air squats
Burpees

12.13.13

A. Bench 5, 5, 5

B. Sled push and pull intervals!

12.9.13

Deload week!

A. Back squat 5, 5, 5

B. Snatch balance 3x2 (try to work up to a heavier set than last week)

C. EMOM 15 min:
10 wall balls

12.6.13

A. Bench press 5, 3, 1+
B. 5 min AMRAP:
9 KBS
2 muscle ups
1 min rest
5 min AMRAP:
5 burpees
5 box jumps
1 min rest
5 min AMRAP:
25 DUs
10 GHSU

12.5.13

A. Deadlift 5, 3, 1+
B. Clean pulls, 3x2 @100% of 1-rep max clean
C. 21-15-9
Clean thrusters
TTB

12.3.13

A. Press 5, 3, 1+
B. Behind the neck jerk 3x3
C. 5 sets:
30 secs of pull-ups
30 secs rest
30 secs of burpees
30 secs rest

12.2.13

A. Back squat 5, 3, 1+
B. Snatch balance - 5x2
C. 10-8-6-4-2
Power snatch
HSPUs