12-18-14
Complete for time 21-15-9-15-21 reps of: Power Cleans, 135/95 Push ups 40 Double-Unders after each round
12-16-14
Complete for time Teams of 2; 3 rounds: 40 Wall Balls, 20/14 40 Sumo-Deadlift High Pulls, 75/55 40 Box Jumps Overs, 24/20 40 Burpees 40 Calorie Row Rest 1:00 Between Rounds Partners may divide reps however they choose.
12-15-14
Back Squat 5-5-5-5-5 @ 80% (across) Climbing Ladder for 7 Minutes: 3 Clean and Jerks, 135/95 3 Toes to Bar 6 Cleans and Jerks, 135/95 6 Toes to Bar 9 Clean and Jerks, 135/95 9 Toes to Bar Continue to …
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12-13-14
In Teams of 2: AMRAP 5/4/3/2/1 10 Deadlifts, 225/145 10 Hand-release push ups 10 Box Jumps, 24/20 Each Partner completes 5 AMRAP’s individually – 5/4/3/2/1. While one is working, the other is resting.
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
