Saturday 12.21.13
In teams of three, with only one person working at a time, complete the following as quickly as possible: 1800 Meter Medicine Ball Relay Run 300 Alternating Reverse Lunges w/Plate Overhead (45/25 lbs) 200 Pull-Ups 100 Ring Dips 1800 Meter Medicine Ball Relay Run
Friday 12.20.13
Essentials: A. DB SA press- 12-15 reps each @31X2 x3; rest 45 sec b/t arms B. Ring pulls- 14-17 reps @ 3010 x3; rest 45 sec. + 3 rounds for time: 30 wall ball shots 70 DU (140 singles) Fitness: A. push press x5/push jerk x3/split jerk x1 complex x 4; rest 2 min B. […]
Thursday 12.19.13
A. Four sets of: Deadlift x 5-6 reps @ 21X1 Rest 30 seconds Handstand Push-Ups x Max Reps @ 2010 (Essientials or Fitness folks, no HSPUs, no problem – perform a seated DB press with a weight that challenges you to get 8-10 reps) Rest 2 minutes B. For time: 40 Kettlebelll Swings (55/35#) – […]
Wednesday 12.18.13
500m row @85% rest walk or work on gymnastics for 2 min x6 The gymnastics work should be something done at an easy “rest pace”
Tuesday 12.17.13
Essentials: A. Back squat- 5-8 reps @31X1 x 5; rest 2 min. + 10-9-8-7-6-5-4-3-2-1 reps of: deadlift (135/95) KBS (35/25) ring pulls. Fitness: A. Back squat- 3-5 reps @ 31X1 x 6; rest 2 min + 10-9-8-7-6-5-4-3-2-1 reps of: power clean (135/95) KBS (70/55) pull-ups
Monday 12.16.13
Essentials: A. RDL @3020; 4-7 reps (heavier than last week) x3; rest 2 min B. plank hold- accumulate 7 min in as little sets as possible. Fitness: A. DL @20X1; 5,3,1,5,3,1 rest 2 min. then Everyone: 4 sets: 10 KB SDHP (heavy) 250 m row rest 1 min Cooldown: Row – 5 min easy
Saturday 12.14.12
Teams of 2 (one person works at a time, partners alternate each full round): AMRAP 20 minutes: 10 Jumping Lunges (5 each leg) 1 wall climb, 5 Burpee Box Jump Overs
Friday 12.13.12
Essentials: A. DB SA press- 10-13 reps each @31X2 x3; rest 45 sec b/t arms B. Ring pulls- 12-15 reps @ 3010 x3; rest 45 sec. + 10 sets: 6 db push press 2 negative pull ups (or 5 hard ring pulls) 20 sec side bridge L/R rest 45 sec Fitness: A. Push press x5/Push […]
Thursday 12.12.13
Row 30 sec @90% rest walk 30 sec x 20 (rest 5 min b/t sets 10,11) then Mobility and cool down/partner stretches.
Wednesday 12.11.13
All groups: For time: 50 Wall Ball Shots (20/14 lbs) 40 Kettlebell Swings (55/35) 30 Burpees 20 Pull-ups 10 Man-Makers (45/30 lb DBs) 20 Pull-Ups 30 Burpees 40 Kettlebell Swings 50 Wall Ball Shots