DECEMBER 28, 2012

10 mins to establish a

deadlift 1RM

then:

EMOM for 10 mins:

odd: 3 deadlifts @75% of today's 1RM

even: lateral burpees over the bar

*score is total burpees

DECEMBER 27, 2012

fran

21-15-9 for time:

thrusters 95/65

pull ups

DECEMBER 26, 2012

2k row for time

-rest 3 mins-

800m run for time

-rest 2 mins-

200 double unders OR 400 single unders for time

DECEMBER 22, 2012

5 RFT:

275/185 deadlifts x 7

air squats x 30

handstand push-ups x 7

for time:

135/95 clean & jerk x 30

DECEMBER 20, 2012

For Time:

500m row

50 push-ups

50 sit-ups

400m row

40 push-ups

40 sit-ups

300m row 

30 push-ups

30 sit-ups

DECEMBER 19, 2012

helen

3 rft:

400m run

21 kettle bell swings 1.5/1 pood

12 pull ups

DECEMBER 18. 2012

Power Clean 1RM

1-1-1-1-1-1-1

DECEMBER 17, 2012

50 thrusters (45#/35#)

25 toes-to-bar

40 thrusters

20 ttb

30 thrusters

15 ttb

20 thrusters

10 ttb

10 thrusters

5 ttb

DECEMBER 14, 2012

20/14 wall ball x 30

HR push up x 30

1.5/1 pood goblet squat x 30

95/65 push press x 30

24"/20" box jump x 30

DECEMBER 13, 2012

deadlift 

4x5

rest 2-3 mins between sets

---

500m row

DECEMBER 12, 2012

amrap in 9 min:

95/65 ground to overhead x10

ring dips x10

DECEMBER 10, 2012

high bar back squat 

5x1

*rest 2-3 mins between sets

---

100 sit-ups for time

DECEMBER 8, 2012

tabata mash-up:

air squats

jumping pull-ups

rest 1 min

tabata mash-up:

lateral burpee (plate)

weighted overhead lunge

 rules:

*work as individuals

*score is total reps

DECEMBER 7, 2012

amrap in 15 min:

100 straight leg sit-ups

100 barbell thrusters 

400 m run w/ partner

rules:

*2 person team

*1 person works at a time

*split reps as needed

*score is complete rounds

DECEMBER 6, 2012

2 RFT:

hand release push-ups

kettle bell sumo deadlift high pull 

wall ball

box jump

row (cals)

DECEMBER 5, 2012

clean & jerk

1-1-1

DECEMBER 4, 2012

snatch

1-1-1

Rest 2-3min between sets

Then:

tabata row for calories

:20/:10 x 8 (4 min)

*lowest cal is score

DECEMBER 3, 2012

5 RFT:

200 m run

25 hip extensions

25 straight leg sit ups

DECEMBER 1, 2012

snatch

3x @ 60%

2x @ 70%

2x @ 75%

1x @ 80%

1x @ 85%

1x @95%

toes-to-bar

3x15

NOVEMBER 30, 2012

225/155 deadlift x 30

                                                              200m uneven farmers carry

pull-ups x 30

NOVEMBER 29, 2012

power snatch
2x2 @ 60%
2x1 @ 70%
2x1 @ 80%
 

power clean
2x2 @ 60%
2x1 @ 70%
2x1 @ 80%

November 28, 2012

"Nate"

amrap in 20 min:

muscle ups x2

handstand push ups x 4

2/1.5 pood kettlebell swings x 8

*Scores not pictured:

 Nikki G. - 14+1

Katie P. - 11+1

NOVEMBER 27, 2012

clean & jerk
2x @70%
2x @ 75%
1x @ 80%
1x @ 85%
 

for time:
back squats x 30
gasser x 1
burpees x 30

NOVEMBER 26, 2012

snatch
2x @ 70%
2x @75%
1x @80%
1x @ 85%
 

then
3 x 1000m row

NOVEMBER 20, 2012

power clean 

2x2 @70%

2x1 @75%

2x heavy single

@85-95%

1min rest between sets

3x max reps pull-ups

1min rest between sets

NOVEMBER 19, 2012

1 mile run

150 wall balls

1 mile run

NOVEMBER 17, 2012

snatch - heavy single

clean & jerk - heavy single

-work up to 90-95%

NOVEMBER 16, 2012

15 min amrap:

chest-to-bar pullups x 3

burpees x 6

air squats x 9

NOVEMBER 14, 2012

Fat Diane

21-15-9 

245/170 deadlifts 

deficit handstand push-ups 

-45# plates no abmat for male

-25# plates no abmat for female

-kipping is allowed

NOVEMBER 13, 2012

clean 

2x2 @80%

3x1 @80%

*rest :60 between sets

then:

death by clean & jerk

135/95

NOVEMBER 12, 2012

30 min amrap:

100 double unders

400m run

500m row

NOVEMBER 9, 2012

clean

2x2 @70%

2x2 @75%

2x2 @80%

1min rest between sets

for time:

wall ball push press x 100

NOVEMBER 8, 2012

3 postion power snatch

5x1 @65% 

mid thigh/knee/floor

snatch grip deadlifts

3x5 

(pause above knee)

@105-110% of 1RM snatch

1min rest between sets

NOVEMBER 7, 2012

amrap in 15mins:

135/95 thruster x 3

30/24 box jump x 6

ctb pull-ups x 9

NOVEMBER 6, 2012

5x1

85 - 90%

ring dips

3x20 

1min rest between sets

NOVEMBER 5, 2012

tabata: 10m shuttle runs 

1 minute rest

tabata: lateral burpees over plates 

1 minute rest

tabata: wall balls

1 minute rest

tabata: med ball sit-ups 

NOVEMBER 2, 2012

clean

1-1-1

*rest 2mins between sets

for time:

135/95# hang power cleans x 30

burpees x 30

NOVEMBER 1, 2012

2-2-2-2-2

*rest 2mins between sets

snatch balance

3x5