December 31, 2018

For Time


31 Push Press (75/55 lb)
31 Pull-Ups
31 Snatches (75/55 lb)
31 Sit-Ups
31 Toes-to-Bar
31 Push-Ups
31 Box Jumps (24/20 in)
31 Back Squats (75/55 lb)
31 Unbroken Double-Unders
31 Thrusters (75/55 lb)
31 Lunges
31 Burpees

Then, 365 meter Row

December 31, 2018

14 Alt. DB Power Snatches (50/35 lb.)
14 Hang Power Cleans (95/65 lb.)
5 rounds
*Every 90 sec., perform
12 Wall Balls (20/14 lb.)

December 31, 2018

For time

100 burpees

100 air squats

100 sit-ups

100 push-ups

Then

100 alt DB snatches 35/50

December 28, 2018

Overhead Squat
5-3-1-1-1

December 27, 2018

Min. 1: 15/10 cal. Assault Bike
Min. 2: 20 DB Push Jerks (45/25 lb.)
Min. 3: 8 Burpee Box Jumps (20 in.)
5 rounds

December 26, 2018

1 Deadlift (315/225 lb.)
2 Muscle-ups
3 Cleans (185/135 lb.)
4 Handstand Push-ups
8 rounds

*Muscle-ups and HSPU
performed in sync.
*Split weightlifting movements
as needed.

December 25, 2018

For Time

1 Sumo Deadlift High-Pull (75/55 lb)

2 Thrusters (75/55 lb)

3 Push Press (75/55 lb)

4 Power Cleans (75/55 lb)

5 Power Snatches (75/55 lb)

6 Kettlebell Swings (53/35 lb)

7 Pull-Ups

8 Knees-to-Elbows

9 Box Jumps (24/20 in)

10 Double-Unders

11 Burpees

12 Overhead Walking Lun...

December 24, 2018

TABATA

Chest-to-Bar Pull-ups
KB SDHP (24/16 kg)
KB Power Clean and Jerks

December 23, 2018

Three AMRAPs in 16 minutes

AMRAP in 4 minutes

5 Hang Squat Snatch (135/95 lb)

10 Bar-Facing Burpees

Rest 2 minutes

Then, AMRAP in 4 minutes

10 Power Cleans (135/95 lb)

20 Pull-Ups

Rest 2 minutes

Then, AMRAP in 4 minutes

15 Box Jump-Overs (24/20 in)

30 Wall Ball Shots (20/14 lbs)

C...

December 21, 2018

1 min. Double-unders
1 min. Chin-Over-Bar Hold
1 min. Step-ups (50/35 lb.)
1 min. Plank Hold
1 min. Rest
4 rounds

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