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Monday 12-22-14

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A. Front Squat 5, 5, 3, 2, 2

B. For Time
21-15-9
Hang Clean(ass 2 grass) 135/95
Bar Facing Burpees

C. Core/Mobility


Saturday 12-20-14

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A. Back Squats 5, 5, 3, 2, 2

B. For Time:
500m Row
15 Shoulder to Overhead 135/95
Rest 3min
500m Row
20 Shoulder to Overhead 115/85
Rest 3min
Row 500m
25 Shoulder to Overhead
(Total time is score, rest is mandatory)


Friday 12-19-14

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A. Prowler Friday
3 Rounds
60m Prowler Push AHAP(High bar out, low bar back)
21 KB Swings 70/53
12 Box Jumps 24/20″
Rest as needed between rounds

B. Core/Mobility


Thursday 12-18-14

View Times & Comments

A. Ring Dips 3×10

B. For Time:
800m Run
15 Chest 2 Bar Pull-ups(TX Cardio 10 Muscle-ups)
20 DB/KB Thrusters 53/35
15 Chest 2 Bar Pull-ups(TX Cardio 10 Muscle-ups)
800m Run

C. Core/Mobility


Wednesday 12-17-14

View Times & Comments

A. Snatch Balance 5, 5, 3, 2, 2

B. #WCW
For Time:
“Isabel”
30 Snatches 135/95

C. 3×10 GHD Sit-ups
3×10 Back Extension


Tuesday 12-16-14

View Times & Comments

A. Hand Stand Push-ups 3×8
(Work strict if you are deficient, work kipping if you have strict)

B. AMRAP 6min
Start at 3 reps each movement and increase by 3 each round
Wallballs
Toes 2 Bar
Burpees
(Example 3 wallballs, 3 toes 2 bar, 3 burpees, 6 wallballs, 6 toes 2 bar, 6 burpees, etc)
2min Rest
AMRAP 6min
Same rep scheme, try to match first AMRAP
Wallball
Toes 2 Bar
Burpees
(final score is the total reps)

C. Mobility


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