15 minutes to establish a 3 RM on
Back Squat
Then
4 Rounds for Time OF:
7 Back Squats @ 75% of Your Max
14 Double Unders
21 Step ups Overs
Monthly Archives: December 2014
Monday 12/29/14
15 Minutes to Establish a 3RM on
Shoulder Press
Then
15 Minutes to Complete as Many Rounds and Reps as Possible OF:
6 Shoulder Press @ 75% of Your Max
9 KB Swings 53lb/35lb
12 Bar Facing Burpees
Friday 12/26/14
Every Minute on the Minute for
10 Minutes Complete
3 Squat Cleans
Then
3 Rounds for Time OF:
50 Double Unders
30 Front Rack Lunges
20 Box Jumps
Tuesday 12/23/14
15 Minutes to Establish a 1 RM on
Hang Clean
Then
5 Rounds for Time OF:
6 Hang Cleans @ 75% of Your 1RM
8 Front Squats
10 Pull Ups
Monday 12/22/14
Every minute on the minute for
10 minutes Complete
3 Power Snatch
Then
Complete as many rounds and reps as possible in 15 minutes OF:
10 toes to bar
10 push press
10 ring dips
Friday 12/19/14
Complete as many Rounds and Reps as Possible in 20 Minutes OF:
20 Mountain Climbers L & R =1
20 Sumo Deadlift High Pull W/Bar
20 Plyo Push Ups W/Med/Ball
20 Side to Side Ball Slams
Thursday 12/18/14
21 * 15 * 9
Thrusters
Pull-Ups
* 100 Double Unders or 200 Singles
Wednesday 12/17/14
TABATA
20 Sec. Of Work 10 Sec. Of rest
4 Rounds
Lateral Jumps Over Bar
Burpees
Hang Cleans
Ball Slams
Tuesday 12/16/14
15 minutes to establish a 1 RM in Deadlift
Then
Complete as Many Rounds and Reps as Possible in 15 Minutes OF:
10 Jumping Goblet Squats
10 weighted Lunges
10 Side to Side weighted Lunges
Monday 12/15/14
Every minute on the minute for
10 Minutes Complete
3 Clean & Jerks
Then
10-9-8-7-6-5-4-3-2-1
Double Unders
KB Swings
Pull Ups