Month: December 2014

5 sets of:

Clean x 1.1.1

(rest 10 seconds between singles)

Rest 3 minutes

B.

5 sets for times of:

5 Power Cleans (155/105#)

15 Box Jumps (24″/20″)

Rest 2 minutes

Take 15-20 minutes and build to today’s 1RM Snatch

B.

Every minute, on the minute, for 14 minutes:

Even minutes – 3 Power Snatch @ 85% today’s 1RM

Odd minutes – 7 Handstand Push-Ups or 30-45 second Handstand Hold

1 Lap (Run or Row 300 Meters)

2 Muscle-ups or Wall Walks

3 Thrusters (135/95 lbs)

4 Snatches (135/95 lbs)

5 Burpees

6 Handstand Push-ups or Incline Push-ups

7 Chest-to-Bar Pull-Ups

8 Slam Balls (40/20#)

9 Box Jumps

10 Toes to Bar

11 Shoulder to Overhead (135/95 lbs)

12 Cleans (135/95#)

* Can be done with a partner.

Three sets, not for time, of:

Double-Unders x 40-50 reps

Ring Dips x 8-10 reps(2 second pause at top)

Tall Box Jumps x 12-15 reps

B.

Complete 10 sets of:

15 Heavy Kettlebell Swings

100 Meter Shuttle Run (20 meter increments)

In 6 sets or less, build to a 1RM Front Squat

B.

“20-Minute Work Capacity Test”

As many rounds and reps as possible in 20 minutes of:

20 Thrusters (135/95)

20 Pull-ups

20 Burpees

*Compare to November 10, 2014

100 Kettlebell Swings

100 Burpee Box Jump Overs

100 Wall Balls

4 sets of: Weighted Pull-Ups x 3-4 reps

Rest 10-15 seconds

Unweighted Pull-Ups x Max reps

Rest 3 minutes

B.

For time:

30 Overhead Squats (135/95 lbs)

500 Meter Row

30 Burpees Over the Barbell

500 Meter Row

30 Shoulder to Overhead (135/95 lbs)

500 Meter Row

5 sets of:

Clean & Jerk x 1.1.1

(rest 10 seconds between singles)

Build throughout the six sets, starting around 70% of your 1-RM

.

Rest 2 minutes.

B.

Complete as many rounds and reps as possible in 9 minutes of:

3 Power Cleans (185/125 lbs)

6 Box Jumps (30/24″)

9 Push-Ups

3 sets, not for time, of:

30 Double-Unders

Strict Handstand Push-Ups x 7-10 reps

Kettlebell or Dumbbell Snatch x 5-7 reps each arm (heavy as possible)

B.

Complete as many rounds and reps as possible in 10 minutes of:

5 Chest to Bar Pull-Ups

10 Wall Ball Shots

15 Ring Dips

5 sets of:

Push Press x 2-3 reps

Rest 2 minutes

B.

4 rounds for time of:

5 Power Snatches (115/75#)

10 Box Jump Overs

200 Meter Shuttle Run (15m increments)