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9
Dec

Tuesday, Dec 9 2014

A. 7:00 EMOM – 1 P.Clean+1 HSC+1 FS+ 1 Jerk
B. 6 Rounds for max Reps
:30 HPC (M:155/135/115/95, W:105/95/75/65)
:30 REST
:30 Front Squat
:30 REST
:30 Bar Jumps (o&b=1)
:30 REST

8
Dec

Monday, Dec 8 2014

A. Bench Press 5 – 5 – 5 – 5 – 5
B. 3 Rounds for time:
25 Box Overs (24/20″)
25 Slam Balls (30/20#)
1:00 REST

5
Dec

Friday, Dec 5 2014

A. Strength: Work up to Heavy 3 Rep Deadlift
B. 7 Rounds: 2:00 Work/1:00 REST
5 Deadlift (Heavy)
10 Box Jump (30/24)
10 Ring Row
*max HR Push-ups
*score total Push-ups across 7 rounds

4
Dec

Thursday, Dec 4 2014

3 Rounds for time
100 Meter Run (1 lap inside)
10 Power Snatch (115/75)
200 Meter Run (3 laps inside)
15 OHS
400 Meter Run (5 laps inside)
20 GHD Sit-ups (30 AB Mat)

3
Dec

Wed, Dec 3 2014

A. Strength: Jerk (push or split) 3 – 3 – 3 – 3 – 3
B. 10:00 Increasing Ladder
2 T2B
2 Push Press
4/4, 6/6, 8/8….
C. NFT – 3 Rounds
20 Hollow Rocks + 1:00 Plank

2
Dec

Tuesday, Dec 2 2014

On the 5:00 for 4 Rounds, complete:
300 Meter Row
30 WallBall (20/14)
50 Double Unders (3:1)
*rest in any time remaining

1
Dec

Monday, Dec 1 2014

A. Work up to heavy Power Clean for the Day
B1. For Time:
21 – 15 – 9
Power Clean (135/95)
Burpee over Bar (lateral or BFB)
REST 2:00, then:
B2. 3 Rounds of:
15 Ring Dips (MU to RD)
20 Weigthed Lunge Steps (EA=1)
REST 2:00, then:
B3. 3:00 Max Burpee V-ups
*score time of B2 completion and B3 Reps