| Back Squat | |
| 5 x 4 @ 80% | |
| 3 RFT | |
| 21 Wallballs | |
| 21 TTB | |
12/31/15
| Back Squat – 20 Reps @ 65% – 70% | |
| AMRAP 4 | |
| 10 – Power Snatches (75/55) | |
| 10 – Pull Ups | |
| Rest 2 | |
| AMRAP 4 | |
| 10 – Thrusters | |
| 20 – Lunges | |
| Rest 2 | |
| AMRAP 4 | |
| 10 – HSPU | |
| 20 – Sit Ups | |
12/30/15
| EMOTM 12 |
| 2 Cleans + 1 Jerk |
| AMRAP 8 |
| 8 Wallballs |
| 8 TTB |
| 8 Burpees |
12/29/15
| Shoulder Press | |
| 5 x 3 @ 80% | |
| For Time: | |
| 3 Hang Power Cleans (185/125) | |
| 12 Box Jumps | |
| 6 Hang Power Cleans | |
| 9 Box Jumps | |
| 9 Hang Power Cleans | |
| 6 Box Jumps | |
| 12 Hang Power Cleans | |
| 3 Box Jumps | |
12/28/15
| Back Squat | |
| 5 x 3 @ 80% | |
| 3 RFT | |
| 100 Double Unders | |
| 21 KBS (53/35) | |
| 12 Pull Ups | |
12/24/15
|
||||||||||||
| 8 – Push Ups |
| 9 – Ring Dips |
| 10 – KBS (70/53) |
| 11 – P.Cleans (135/95) |
| 12 – Push Jerks |
12/23/15
| Snatch high pull + Snatch | |
| Increase weight every 3 minutes | |
| EMOTM 16 | |
| 1. 12 Cal Row | |
| 2. 10 HSPU | |
| 3. 8 Chest to Bar Pull Ups | |
|
4. 6 Thrusters (115/85)
|
|
12/22/15
| Shoulder Press | |
| 5 x 5 @ 75% | |
| 5 RFT | |
| 2 – Deadlifts (365/250) | |
|
3 – Squat Cleans (225/155)
|
|
|
4 – Muscle Ups
|
|
12/21/15
| Back Squat | |
| 5 x 3, increasing weight | |
| AMRAP 10 | |
| 10 Burpee Box Jump Overs | |
| 30 Push Press (105/75) | |
| 50 Kettlebell swings (53/35) | |
| 70 Double Unders | |
12/18/15
| Bottom-up Kettlebell Press | ||
| 5 x 5 each arm | ||
| 20 OHS (115/80) | ||
| 3 Rounds | ||
| 30 Lunges | ||
| 15 Power Cleans (115/80) | ||
| Finish with 20 OHS | ||
12/17/15
| Back Squat – 20 reps @ 55% – 60% | |
| In Teams of 2 or 3, | |
| AMRAP 18 | |
| 250m Farmer Carry (330/170) | |
| 50′ Burpee Broad Jump | |
| 30 Ring Dips | |
12/16/15
| EMOTM 12 | |
| Power Clean + Hang Clean + Jerk | |
| AMRAP 12 | |
| 100 Double Unders | |
| 75 Sit Ups | |
| 50 Wallballs | |
| 25 Chest to Bar Pull Ups | |
12/15/15
| Shoulder Press | |
| 5 x 4 @ 75% | |
| 4 Rounds | |
| 250m Run | |
| 7 Power Snatch – 125/85 | |
| 7 Box Jumps | |
12/14/15
| Back Squat | |
| 5 x 5, increasing weight | |
| 8 Rounds | |
| :30 sec TTB | |
| :30 sec Burpees | |
| :30 sec Rest | |
12/11/15
| One-Arm Kettlebell Press | ||
| 5 x 5 each arm | ||
| 30 HSPU | ||
| 4 Rounds | ||
| 12 Pull Ups | ||
| 12 Deadlifts (255/175) | ||
| Finish with 30 HSPU | ||
12/10/15
| Back Squat – 20 Reps @ 50% – 55% | |
| In Teams of 2 or 3, with a running clock: | |
| 5 minutes to run 750m | |
| with remaining time do max box jumps | |
| 7 minutes to run 750m | |
| with remaining time do max axle bar push press | |
| (75/55) | |
| Finish with 3 mins of max burpees. | |
| **Only one person works at a time. | |
12/9/15
| EMOTM 12 | |
| Power Snatch + Hang Snatch | |
| AMRAP 14 | |
| 40 Wallballs | |
| 40 Walking Lunges w/med ball | |
| 40 TTB | |
12/8/15
| Shoulder Press | |
| 5 x 3 @ 75% | |
| For Time: | |
| 100 Double Unders | |
| 2 Rounds | |
| 50 Push Ups | |
| 50 Sit Ups | |
| Finish with | 100 Double Unders |
12/7/15
| Back Squat | |
| 5 x 7, increasing weight | |
| AMRAP 7 | |
| 4 – Hang Power Clean (155/105) | |
| 5 – Bar Muscle Ups | |
| 6 – Bar Facing Burpees | |
12/4/15
| Overhead Squats | ||
| 4 x 3 | ||
| AMRAP 14 | ||
| 60 Wallballs | ||
| 30 Hang Power Cleans (105/80) | ||
12/3/15
Rope Climbs – Practice different variations
In teams of two
10 rounds
10 TTB
10 Burpees
One partner works while other holds deadlift (225/155)
12/2/15
| Snatch | |
| EMOTM 15 | |
| For Time: | |
| 800m Run | |
| 150 Double Unders | |
12/1/15
| Overhead Lunges | |
| 4 x 10 | |
| AMRAP 12 | |
| 30 KBS | |
| 20 Push Ups | |
| 10 Box Jumps (30″/24″) | |
11/30/15
| Overhead Squat | |
| 4 x 6 | |
| Ladder 6 | |
| 3, 6, 9, 12, etc… | |
| Thrusters (135/95) | |
| Chest to bar Pull Ups | |
11/27/15
“Chelsea”
EMOTM 30
5 Pull ups
10 Push ups
15 Squats
11/25/15
EMOTM 15
Snatch
For time:
300 Double Unders
11/24/15
Overhead Lunges
4 x 10
15, 12, 9, 6, 3
Chest to bar pull ups
Burpee box jump overs
11/23/15
Overhead Squat
4 x 8
AMRAP 8
15 Power Cleans (95/65)
15 Back Squat
15 Push Press
11/20/15
Overhead Squat
4 x 6
AMRAP 9
5 HSPU
3 Deadlift (255/175)
5 HSPU
6 deadlifts
5 HSPU
9 deadlifts
Etc…
11/19/15
Weighted Push ups
Work to heavy set of 3
In teams of 2 or 3
AMRAP 18
90 double unders
45 wallballs
30 KBS
Rotate every 30/15/10 reps