Friday 01jan16

"Zeus" 

3 rounds of: 

30 wall balls @ 20

30 SDHP @ 75

30 box jumps @ 20

30 push press @ 75

30 calorie row 

30 push ups 

10 back squats @ body weight (from rack) 

EMOM x 10 

1 snatch @ 90% 

10 x 20-calorie airdyne 

(Rest 1:00 between intervals) 

Tuesday 29dec15

EMOM x 10 

1 snatch (up to 80%)

13:00 amrap of: 

100 double unders 

  50 wall balls @ 20

  25 ttb 

Sunday 27dec15

Back Squat 

EMOM x 5-- 1 rep @ 80% 

(Take 10:00 to get to 80%) 

-- 5:00 break -- 

10:00 AMRAP of: 

20 box jumps @ 24"

10 handstand push ups 

-- 5:00 break -- 

10:00 light row/airdyne 

Saturday 26dec15

Clean/Jerk 

EMOM x 10 -- 1 CJ (up to 80%) 

(10:00 break) 

7:00 AMRAP 

2-4-6-8-10-etc of: 

Power Cleans @ 155 

Alternating pistols 

(5:00 break) 

10:00 light row (cool down/flush legs) 

Thursday 24dec15 (Christmas Eve)

12 Brids of Christmas 

 1 rope climb 

 2 burpee box overs @ 24

 3 OHS @ 115

 4 power snatch @ 115

 5 ttb

 6 CTBPU

 7 STO @ 115

 8 ghdsu 

 9 wall balls @ 30

10 hang power cleans @ 115

11 DL @ 115

12 ring muscle ups 

6x4 front squats @ 75-85% 

Wednesday 23dec15

Alternating EMOM x 30:00

 odd) 15 calorie row 

even) 15 goblet squats @ 53

Tuesday 22dec15

"Sean" 

10 RFT of: 

11 CTBPU 

22 front squats @ 75 

15:00 to work to a heavy snatch 

5-4-3-2-1

ring muscle ups

squat snatch @ 205 

tabata Tuesday 

(Alternate exercises, 8 intervals each) 

  1) row calories 

  2) push ups 

Monday 21dec15

3 RFT of: 

30 hang power cleans @ 95

20 GHDSU

30 box jump step downs @ 24 

15:00 to work to heavy set of: 

power clean + FS + jerk 

5 RFT of: 

25 push press @ 75

50 double unders 

5x3 weighted muscle ups 

(technique focus-- rest as needed) 

Saturday 19dec15

FT 

5 RC

100 OHS @ 95

4 RC

100 HSPU

3 RC

100 box jump step downs @ 24

2 RC

100 SDHP @ 95

1 RC

EMOM x 20 

 odd) 1 BS @ 88%

even) 1 DL @ 88% 

Friday 18dec15

emom x 20 minutes:
minutes 1-10
  odd) 5 power snatch @ 55% of 1RM snatch
 even) 12 ctbpu
minutes 11-20
  odd) 5 HPC + 3 STO @ 65% of 1RM clean/jerk
 even) 6 bar muscle ups

sprint triathlon
FT
 500m ski erg
 50 calorie airdyne
 500m row

CrossFit
FT
 500m row
 150 double unders
 50 burpees
 

Wednesday 16dec15

Power Hour
1. 0:00-20:00
     3RFT of:
       25 wall balls @ 30#
       75 double unders
         5 muscle ups
     * in remaining time, find a 1RM hang snatch *
2. 20:00-40:00
     3RFT of:
       20 ghd sit ups
       10 ohs @ 185#
       20 ctb pull ups
     * in remaining time, find a 1RM push press *
3. 40:00-60:00
      3RFT of:
       24 kbs @ 53#
       20 burpees to 6" target
       16 ttb
     * in remaining time, find a 1RM clean *
 

Tuesday 15dec15

1. CrossFit
    with a 20:00 running clock:
       a. 21-15-9
           power snatch @ 115
           box jumps @ 24"
       b. in the remaining time:
           build to a heavy Front Squat single
3. CrossFit
     4RFT of:
       25 calorie row
       25 thrusters @ 75
4. tabata (alternate movements, 8 intervals of each)
      airdyne calories
      front plank hold
 

Monday 14dec15

1. Endurance

     5k row time trial

2. Lifting

     1 power snatch every :30 for 20 reps @ 70% of 1RM snatch

3. CrossFit

     3RFT of:

         10 double kb clean/jerk @ 53

         20 toes to bar

4. Core/Gymnastics

    a. 3x10 weighted pull ups

    b. 3x20 weighted hip extensions