2014.12.17

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Part 1
Rest 1 minute between rounds.
3 Rounds:
1 x Deadlift @ 90%

Part 2
7 Minute AMRAP:
10 x Dips
10 x Burpees

2014.12.16

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Part 1
Rest 2 minutes between rounds.
3 Rounds:
AMRAP Weighted Dips (20 pounds for men/10 pounds for women)
*If you can do more than 10 at this weight, do Ring Dips for added difficulty.

Part 2
EMOM for 7 Rounds:
5 x Push Press (5)
AMRAP Medicine Ball Slams

2014.12.15

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Part 1
Rest 2 minutes between rounds.
6 Rounds:
5 x Power Clean @ 65%
5 x Power Clean @ 70%
3 x Power Clean @ 75%
3 x Power Clean @ 80%
2 x Power Clean @ 85%
1 x Power Clean @ 90%

Part 2
5 Rounds:
400 meter Run
10 x Pull-ups
20 x Sit-ups
30 x Box Jumps
20 x Knees to Elbow
10 x Dips

2014.12.14

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Part 1
Rest 2 minutes between rounds.
6 Rounds:
5 x Bench Press @ 65%
5 x Bench Press @ 70%
3 x Bench Press @ 75%
3 x Bench Press @ 80%
2 x Bench Press @ 85%
1 x Bench Press @ 90%

Part 2
3 Rounds:
20 x Burpees
20 x Walking Lunges w/ Plate Overhead (45 for men/25 for women)

2014.12.13

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Part 1
Rest 2 minutes between rounds.
6 Rounds:
5 x Back Squat @ 65%
5 x Back Squat@ 70%
3 x Back Squat @ 75%
3 x Back Squat @ 80%
2 x Back Squat @ 85%
1 x Back Squat @ 90%

Part 2
Begin each round with a 400 m Run
21 – 15 – 9
Kettlebell Swings
Dips

2014.12.12

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Part 1
Rest 2 minutes between rounds.
6 Rounds:
5 x Press @ 65%
5 x Press @ 70%
3 x Press @ 75%
3 x Press @ 80%
2 x Press @ 85%
1 x Press @ 90%

Part 2
3 Rounds for Form:
15 x GHD Sit-ups

Part 3
4 rounds:
10 x Box Jumps
15 x Toes to Bar
20 x Pull-ups

2014.12.11

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Part 1
Rest 2 minutes between rounds.
6 Rounds:
5 x Deadlift @ 65%
5 x Deadlift @ 70%
3 x Deadlift @ 75%
3 x Deadlift @ 80%
2 x Deadlift @ 85%
1 x Deadlift @ 90%

Part 2
Clean & Chest to Bar Ladder
Start at 3 reps each. Add 3 reps every 2 minutes until you are no longer able to complete the set.
0-2 mins: 3 x Cleans (4), 3 x Chest to Bar Pull-ups
2-4 mins: 6 x Cleans (4), 6 x Chest to Bar Pull-ups
4-6 mins: 9 x Cleans (4), 9 x Chest to Bar Pull-ups
Etc…

2014.12.10

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Part 1
Rest 3 minutes between rounds.
3 Rounds:
AMRAP Weighted Pull-ups (20 pounds for men/10 pounds for women)

Part 2
5 rounds:
7 x Handstand Push-ups
7 x Front Squat (7)

2014.12.09

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Part 1
Rest 3 minutes between rounds.
3 Rounds:
10 x Power Clean @ 75%

Part 2
3 Rounds:
250 m Row
15 x Kettlebell Swings (5)
25 x Burpees
15 x Kettlebell Swings (5)
250 m Row
Rest 5 minutes between rounds

2014.12.08

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Part 1
Rest 3 minutes between rounds.
3 Rounds:
10 x Bench Press @ 75% (Seriously, get a spotter.)
(May rest between reps but cannot re-rack the bar until set is complete. If you fail to complete the set, rest and complete the remaining reps as soon as possible)

Part 2
Tabata Workout
Alternate Double-unders and Kettlebell Swings (6)