12-12-14
“Deck of Cards” Number represents repetitions (Face cards = 10, Aces run 200m) Suit represents the movement Hearts = Push up Diamonds = Sit-ups Spades = Kettlebell Swings Clubs = Goblet Squats Cards are flipped over one at a time. …
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12-11-14
Squat Therapy Spend 20 mins working on proper squat mechanics. For Load Thruster, 3-3-3-3-3
12-10-14
Complete as many rounds as possible in 20 minutes: 200 Double Unders 100 Air Squats 80 Burpees 60 Wall Balls 40 Toes to bar 20 Strict Handstand Push-ups 10 Muscle-Ups
12-9-14
High-hang Snatch (pockets) 6 sets, 5 reps @ 65% of 1 RM Complete for time 21-15-9 reps of: KB Snatch (alternating), 53/35 Burpees 50 Double-unders after each round
12-8-14
Back Squat 3 sets, 10 reps @75% of 1RM As Many Reps As Possible in 10 mins 3 Wall balls, 20/14 3 Chest to Bar Pull-Ups 6 Wall balls, 20/14 6 Chest to Bar Pull-Ups 9 Wall balls, 20/14 9 …
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12-6-14
Team “Cindy” As Many Reps as Possible in 20 mins: 1 person does: 5 Pull ups 10 Push ups 15 Squats 1 person does 200m farmer’s carry, 53/35 While one person is performing reps, the other is conducting the 200m …
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12-5-14
On the Minute for 6 minutes 1 Power Clean + 6 Front Squats @ 50% of 1RM Back Squat With a continuous running clock, perform the following: 2 mins Row (calories) Rest 1 min 2 mins V-Sit ups Rest 1 …
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12-4-14
As Many Reps As Possible in 15 minutes: 10 Deadlifts, 225/145 20 Wallballs, 20/14 30 Double Unders
