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