December 31, 2014

A.

5 sets of:

Top to Bottom Snatch (Hi-Hang, Hang, Floor) x 1

B.

Every minute, on the minute, for 6 minutes:

Power Snatch x 2 reps

C.

Every minute on minute, for 5 minutes:

15 Burpees to a 6" target

rest 3 minutes

Every minute on the minute, for 5 minutes:

5 Dumbbell Stanches (70lbs/50lbs)

10 Box Jumps (24"/20")

rest 3 minutes

Every minute on the minute, for 5 minutes:

10 Kettlebell Swings (70lbs/53lbs)

20 Double Unders

December 30, 2014

A.

3 sets, not for time of:

Double Unders x 40-50 reps

Strict Toes to Bar x 8-10 reps

Unbroken Wall Ball Shots (30lbs/20lbs) x 15 reps

B.

Every minute, on the minute, for 10 minutes:

5 Burpees

2 Touch and Go Clean and Jerks (185lbs/125lbs)

C.

2 sets of:

750m row

15/10 Strict Pull Ups

Rest 2 min

D.

2-3 sets of:

Bradford Press x 10 reps

T-Bar Row x 10 reps

December 29, 2014

A.

4 sets of:

Back Squat x 25 reps

B.

In 30 min, accumulate:

3500m of running

20-30 Muscle Ups 

(or 50 C2B pull ups and 50 ring dips)

100ft of Handstand Walks

(Or for every 50 HSPU and 5:00 of Handstand Hold)

C.

50 Banded Hamstring Curls

December 26, 2014

A.

5 sets of:

Power Clean + Front Squat (1+2)

B.

For time:

5 Shoulder to Overhead (185lbs/120lbs)

21 Handstand Push Ups

21 Ring Dips

21 Push Ups

5 Shoulder to Overhead

15 Handstand Push Ups

15 Ring Dips

15 Push Ups

5 Shoulder to Overhead 

9 Handstand Push Ups

9 Ring Dips

9 Push Ups

5 Shoulder to Overhead

C.

2k Row (easy pace)

December 24, 2014

A.

Deadlift

Set 1 – 2 reps @ 85%

Set 2 – 1 rep @ 90%

Set 3 – 1 rep @ 95%

Set 4 – 1 rep @ 100+%

Set 5 – 1 rep @ 100+% (optional)

Set 6 – 1 rep @ 100+% (optional)

And just because I'm in the spirit!

B.

12 Days of Christmas

For Time:

1 Lap (Run or Row 300 Meters)

2 Snatches (155/105 lbs)

3 Thrusters (155/105 lbs)

4 Muscle-Ups

5 Burpees

6 Toes to Bar

7 Chest-to-Bar Pull-Ups

8 Kettlebell Swings (48/32 kg)

9 Box Jumps (30″/24″)

10 Handstand Push-Ups

11 Ground to Overhead (155/105 lbs)

12 Man-Makers (55/35 lb DBs)

December 23, 2014

A.
Five sets of:

Snatch Balance x 1 rep

B.

20 minutes to build to a max Snatch

C.

5 sets of:

10 Alternating DB Sntaches

20 Ring Dips

40 Double Unders

-rest 2 minutes

D.

3 sets of:

Bradford Press x 10 reps

Chinese Plank x 60 secs

December 22, 2014

A.

Back Squat

5 reps @ 60%

4 reps @ 70%

3 reps @ 80%

2 reps @ 85%

2 reps @ 90%

1 rep @ 90+%

1 rep @ 90+%

1 rep @ 90+% (optional)

 

B.

Three sets of:

  Jerk Balance (pause 3 sec in receiving position) x 3 reps

then...

Every two minutes for 12 minutes (6 sets)

Split Jerk x 1-2 reps @ 90%

 

C.

As many rounds and reps as possible in 6 minutes, of:

3 Hang Squat Cleans (205lbs/135lbs)

5 Muscle Ups

December 19, 2014

A.

Five sets of:

Front Squat x 1 rep

B.

Shoulder to Overhead x 20 reps 

*heavier than last week*

 

C.

 For reps:

5 min AMRAP Burpee Box Jumps (24"/20")

rest 2 minutes

4 min AMRAP Chest to Bar Pull Ups

rest 90 seconds

3 min AMRAP Deadlift (315/205lbs)

rest 60 seconds

2 min AMRAP Bar Muscle ups

rest 30 seconds

1 min AMRAP Shoulder to Over (135lbs/95lbs)

 

*only one bar may be used for your workout*

December 17, 2014

A.

6 sets of:

Clean and Jerk x 1 rep @ 90+%

B.
Deadlift

Set 1 – 3 reps @ 80% 

Set 2 – 2 reps @ 85% 

Set 3 – 1 rep @ 90% 

Set 4 – 1 rep @ 95% 

Set 5 – 1 rep @ 95%

C.

Every 2 minutes, for 6 minutes (3 sets):

Romanian Deadlift x 5 reps @ 60% of Back Squat

D.

Every 10 minutes, for 30 mintues:

50 Calorie Row

40 Double Unders

30 Chest to Bar Pull Ups

20 Alternating Pistol Squats

10 Push Press (115lbs/75lbs)

*If you DO NOT believe you can finish the workload in 10 minutes, you need to scale back, on whatever you think will hold you back*

December 16, 2014

A.

Five Sets:

Muscle Snatch x 1 rep

B.

Every 2 minutes, for 20 minutes (10 sets)

  Snatch x 1 reps 

Loading per set:

*Sets 1-3 – 72-75%

*Sets 4-6 – 80%

*Sets 7-8 – 85-90%

*Sets 9-10 – 92+%

C.

2 sets of:

Strict Handstand Push Up x Max Reps

-rest 60 seconds

Then perform a set of Handstand Push Ups of the same number of reps from your strict set 

rest as needed

 (if you can't get 8+ strict reps, perform 10-12 HSPUs for your non-strict sets)

D.

50 Ring Dips

then..

3 sets of:

10 Bradford Presses

10 Pendlay Rows

December 15, 2014

A.

Back Squat

5 reps @ 60%

4 reps @ 70%

3 reps @ 80%

2 reps @ 85%

2 reps @ 90%

-rest 2 minutes

then...

Max Reps @ 85-87%

(only allowed one full breath at the top)

 

B.

Three sets of:

Drop Jerk w/ press x 3 reps

then...

Every two minutes for 14 minutes (7 sets)

Split Jerk x 2 reps @ 85-87%

C.

For Time:

30 Muscle Ups

 

*Every time you come off the rings, 25 Unbroken Double Unders

December 12, 2014

A.

Five sets of:

Front Squat + Power Jerk

B.

Shoulder to Overhead x 20 reps 

*heavier than last week*

C.

3 Rounds for time of:

8 Squat Clean Thrusters (155lbs/100lbs)

AirDyne x 25 cals

rest 5 minutes

3 rounds for time of:

7 Front Squats (225lbs/145lbs) *taken from ground*

500m Row

rest 5 minutes

3 rounds for time of:

20 GHD Sit Ups 

20m Handstand Walk

D.

Three sets of:

Supine Ring Row x 8-12 reps

rest 90 seconds

GHD Hip Extension x 15 reps

rest 90 seconds

December 10, 2014

A.

Every 2 minutes, for 16 minutes (8 sets):

Clean and Jerk @ 85% 

 

B.

Deadlift

Set 1 – 3 reps @ 75% 

Set 2 – 3 reps @ 80% 

Set 3 – 2 reps @ 85% 

Set 4 – 1 rep @ 90% 

Set 5 – 1 rep @ 90% 

C.

Every 2 minutes, for 6 minutes (3 sets):

Romanian Deadlift x 5 reps @ 60% of Back Squat

 

D.

Every minute, on the minute for 30 minutes:

Minute 1 - 10 Chest to Bar Pull Ups

(If you can't get 10, just keep working through the whole minute)

Minute 2 - 6 Dumbbell Burpee Box Step Overs (50lbs/35lbs)

Minute 3 - 20 Double Unders

 

December 9, 2014

A.

Five Sets:

Muscle Snatch x 1 rep

B.

Every 2 minutes, for 24 minutes (12 sets)

  Snatch x 1 reps 

Loading per set:

*Sets 1-3 – 70%

*Sets 4-6 – 72-75%

*Sets 7-8 – 80%

*Sets 9-10 – 82-85%

*Sets 11-12 – 90+% 

D.

Every 5 minutes, for 20 minutes (4 sets)

500m Row

10 Strict Handstand Push Ups

E.

3 sets of:

10 Bradford Presses

(Load it by attaching a KB to a banded and hanging the band on the collar)

December 8, 2014

A.

Back Squat

5 reps @ 60%

4 reps @ 70%

3 reps @ 80%

2 reps @ 85%

2 reps @ 90%

-rest 2 minutes

then...

Max Reps @ 82%

(only allowed one full breath at the top)

B.

Three sets of::

Jerk Balance x 3 reps

then.. 

Every two minutes, for ten minutes (5 sets):

Split Jerk x 3 reps @ 82%

C.

For Time:

15 Muscle Ups

75 Power Snatches (75lbs/50lbs)

15 Muscle Ups

December 5, 2014

A.

Five sets of:

Front Squat + Power Jerk

B.

Shoulder to Overhead x 20 reps 

*heavier than 11-21*

C.

Every 5 minutes, for 30 minutes (6 sets)

400m Run

5 Muscle Ups 

7 Handstand Push Ups

9 Air Squats

D.

Three sets of:

Chinese Row x 5 reps (as heavy as possible)

rest 60 seconds

GHD Sit-Up x 10 reps

rest 60 seconds

December 3, 2014

A.

Every 2 minutes, for 20 minutes (10 sets):

Clean + Front Squat + Jerk @ 80%

B.

Set 1 – 5 reps @ 70% 

Set 2 – 3 reps @ 75% 

Set 3 – 3 reps @ 80% 

Set 4 – 2 reps @ 85% 

Set 5 – 1 rep @ 90%

C.

Every 2 minutes, for 6 minutes (3 sets):

Romanian Deadlift x 5 reps @ 60% of Back Squat

 

D.

Every minute, on the minute for 21 minutes:

Minute 1 - 10 Chest to Bar Pull Ups

(If you can't get 10, just keep working through the whole minute)

Minute 2 - 15 Overhead Kettlebell Lunges (35lbs/26lbs)

Minute 3 - 20 Double Unders + 10 Thrusters (75lbs/50lbs)

 

.

 

December 2, 2014

A.

Five Sets:

Muscle Snatch x 1 rep

B.

Every 90 seconds, for 18 minutes (12 sets)

  Snatch x 2 reps

Loading per set:
*Sets 1-3 – 65%
*Sets 4-6 – 70%
*Sets 7-8 – 75%
*Sets 9-10 – 80%

*Sets 11-12 – 85% 

C.

4 sets of:

Seated Barbell Press x 4-5 reps

-rest 2 minutes

D.

Two sets, for max reps of:

60 seconds of Handstand Push Ups

30 seconds rest

  60 seconds of Handstand Push Ups

  60 seconds rest

60 seconds of Strict Ring Dips

30 rest rest

60 seconds of Ring Dips

rest 2 min

then... 

3 minutes max burpees