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Wednesday, December 11, 2013

A. 5 sets of: 4-6 Back Squat @ 30X1 Rest 3 minutes between sets and use that time to work shoulder mobility Then… In teams of three, alternating complete rounds, complete five rounds each for time of: 5 Thrusters (155/105) 10 Kettlebell Swings (32/24) 20 Double-Unders B. 4 sets of: 8-10 Goblet Squats @ 31X1 Rest 60 seconds 6-8 Single-Arm Shoulder Press each arm Rest 60 seconds 40 m Farmer’s... Continue reading

Tuesday, December 10, 2013

In 10-12 minutes practice up to three gymnastics skills of your choice. Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc… Then… For time (30 min cap): 100 Double-Unders 50 Pull-Ups 400 Meter Run 80 Squats 40 Hand-Release Push-Ups 400 Meter Run 60 Kettlebell Swings (24/16 kg) 30 Handstand... Continue reading

Monday, December 9, 2013

A. In 10-12 minutes to work up to a heavy, but not necessarily 1-RM, Power Clean Then… 20 min. E.M.O.M. 3 Power Cleans 5 Burpees Score the total amount (in lbs) successfully cleaned during the workout. If you do not complete a set within the assigned 60 seconds, go ahead and finish the set and then sit out the remainder of the set that you overlapped. B. 2 Turkish Get-Ups reps each arm 3 sets... Continue reading

Saturday, December 7, 2013

In teams of two, 30 min A.M.R.A.P. 400m Run 5 Pull-Ups 10 Thrusters (75/55 lb) 15 Kettlebell Swings Only one partner may be working on the triplet at a time, and the other partner will be completing the run or row. Partners will switch tasks once the running partner returns. Continue reading

Friday, December 6, 2013

4 Sets In five minutes, complete the following: 500m Row 400m Run Double-Unders forMax Reps Rest exactly five minutes. Continue reading

Thursday, December 5, 2013

5sets of: 4-6 Deadlift @ 21X1 Rest 90 seconds Max Reps Push-Ups in 60 seconds Rest 90 seconds 10-12 Alternating Reverse Lunges with DBs each leg @ 2010 Rest 90 seconds 8-10 Overhead Press with DBs @ 2010 Rest 90 seconds Continue reading

Wednesday, December 4, 2013

A. In six attempts or less, find your 1-RM Weighted Pull-Up Rest at least 2-3 minutes between attempts, and spend that time working on hip mobility, glute activation and foam rolling. Then 10 minute A.M.R.A.P. Pull-Up Complex (2 Strict + 4 Chest-to-Bar + 6 Kipping) 200m Run B. 3 sets of: 3-5 Pull-Ups @ 51A1 (These are controlled negatives. Use some kind of assist to begin the movement with your chin... Continue reading

Tuesday, December 3, 2013 – Happy Birthday Jeff!!

A. Take 15 minutes to build to a 1-RM Clean & Jerk Then Five rounds for time of: 135/95 lbs Shoulder to Overhead x 5 reps Toes to Bar x 10 reps Double-Unders x 20 reps B. 4 sets of: 6-8 Push Press Rest 45 seconds 6-8Romanian Deadlift @ 3010 Rest 45 seconds 20 Partnered Leg Tosses Rest 45 seconds Then In teams of two, partners alternate whole rounds to complete 4 rounds each of: 10 Wall Ball Shots... Continue reading

Monday, December 2, 2013

A. 4 sets of: 4-6 Front Squat @ 30X1 Rest 20 seconds Tall Box Jumps (rest 3-5 seconds between each jump – step down after each jump) Rest 2 minutes Then 5 sets for max calories/reps of: 30 seconds of Rowing (for max calories) 30 seconds of Rest 60 seconds of Kettlebell Swings (24/16) Rest 2 minutes B. 6-8 Front squat @30X1 Rest 45 seconds 8-10 Single-Arm Dumbbell Row @ 2111 each arm Rest... Continue reading

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