12.30.11

4 rounds for total power clean reps

With a 4 minute countdown clock--

run 400 meters

AMRAP of power cleans @ 155/100 with the time remaining

rest 3 minutes b/t rounds--score is total number of power clean reps

12.29.11

A. Work to a heavy triple snatch grip deadlift in 12 minutes.

B. clean pull @ 110% of max clean X 1-1-1-1-1-1 on the minute

C. AMSAP of L-sit X 4; rest 60 seconds

D. 100 HTF sit-ups in butterfly position

12.28.11

3 rounds for times

10 front squats @ 155/100

run 200 meters

rest 2 minutes b/t rounds

+

3 rounds for times

run 200 meters

25 release push-ups

rest 2 minutes b/t rounds

12.27.11

A. hang power snatch X 3-3-3-3

B1. ring dips X 10-15 X 4; rest 0 seconds

B2. strict pull-ups X AMRAP - 1 X 4; rest 90 seconds

12.23.11

2 rounds for times

run 1000 meters

25 box jumps @ 24/20

20 thrusters @ 95/65

15 toes-to-bar

rest 5 minutes between rounds

12.22.11

A. split jerk X 1-1-1-1-1

B. AMRAP of handstand push-ups - 1 X 5; rest 90 seconds

C. 25 ring rows for completion

12.21.11

A. 3 rounds for times

20 kb swings @ 70/55 (unbroken)
20 burpees (unbroken)
rest 2 minutes b/t rounds

B. AMRAP of double unders in 60 seconds X 5; rest 90 seconds

12.20.11

A. squat clean X 3-2-2-1-1
B. wall ball X 20 X 4 (unbroken); rest 90 seconds

12.19.11

5 rounds for times

run 400 meters
10 sumo deadlift high-pulls @ 115/85
15 chest-to-bar pull-ups

rest 3 minutes between rounds

12.16.11

unload (combatives and movement)

12.15.11

testing

Choose one -

AMRAP in 10 minutes of-

5 muscle-ups

5 squat snatches @ 135/95

OR

AMRAP in 10 minutes of-

15 pull-ups

15 release push-ups

5 squat snatches @ 135/95

12.14.11

A. back squat X 3-3-3-3
B. run 400 meters for time X 3; rest 120 seconds

12.13.11

A. deadlift X 1 X 10 @ 80% of 1 RM; rest 10 seconds

B1. AMRAP of release push-ups in 30 seconds X 5; rest 60 seconds

B2. AMRAP of jumping lunges in 30 seconds X 5; rest 60 seconds

C. accumulate 150 seconds in hollow plank position

12.12.11

for 22 minutes @ 80% of perceived exertion

run 400 meters
20 squats
15 hindu push-ups
10 strict pull-ups
5 turkish get-ups each side

Goal is sustained effort. No stopping.

12.09.11

A. power snatch X 3-3-3-3
B. ring L-sit X 15 seconds X 5; rest 60 seconds

12.08.11

5 rounds for times

10 box jumps @ 31/24

10 reps of deadlift @ 250/175

run 100 meters

rest 2 minutes between rounds

12.07.11

A1. barbell overhead press X 5-5-5-5; rest 30 seconds
A2. weighted box step-ups @ 25in/20in X 12-12-12-12; rest 120 seconds

12.06.11

3 rounds for times

10 burpee pull-ups
10 front squats @ 115/85
10 bar facing burpees
10 power cleans @ 115/85

rest 3 minutes after each round

12.05.11

a. hang squat clean X 2-2-2-2
b1. amrap of ring complex X 5; rest 0 seconds
b2. hollow rocks X 15 X 5; rest 60 seconds

1 repetition of ring complex = 5 ring push-ups followed by a 5 second superman hold

12.02.11

testing

for time

run 5000 meters

12.01.11

A. overhead squat X 5-5-5-5

B1. AMRAP of strict pull-ups - 1 X 4; rest 0 seconds

B2. russian swings (heavy) X 20 X 4; rest 90 seconds

11.30.11

5 rounds for times and loads

20 wall ball shots @ 20/14

10 hang power cleans (heavy & unbroken)

rest 2 minutes between rounds

+

160 repetitions of "running" jump rope for completion