Monthly Archives: December 2011

1-1-1-1-1 Snatch Then: 10-9-8-7-6-5-4-3-2-1 Dumbbell Push Press (30/45) Ball Slams (20/30) Ring Rows Wall Ball (14/20)

Dead Lift 5-5-5 Deadlift Then: 50 Air Squats, 40 Lunges, 30 Situps, 20 Pushups, 10 Burpees, 20 Pushups, 30 Situps, 40 Lunges, 50 Squats

Buy In - 50 Double Unders 3 Rounds 5 HSPU 10 Thrusters (65/95) 15 Back Ext. 20 KB Swings (1.0/1.5) Cash Out – 50 Double Unders

5-4-3-2-1 Shoulder Press Then: ”S3″ 20 bodyweight back squats, 1000m row, 50 burpees

Strength/Skill - we’ll work on something you need to improve upon, kipping, double unders, overhead squats, etc. Then: ”Fight Gone Bad” 1 min of work on each: Wallballs (20/14), SDHP, Box Jumps (20″), Push Press (75, 55), Calorie Row, 1 min rest X 3.

Snatch 3-3-2-2-1 Then: 4 Rds of 5 Ring Dips, 10 K2E, 15 OHS (95/65)

Max “L” hold x 3 Then: 15 min AMRAP 9 deadlifts 155/105), 12 hand release pushups, 15 box jumps

Weighted Push-Ups 4-3-2-1 Then: 400m run, 30 wallballs (20/14), 30 double unders, 15 thrusters (95/65), 30 back ext, 30 OHWL w/45/25 plate, 15 thrusters, 30 burpees, 30 ghds, 400m run

Min 1 - Clean (135/95), Min 2 - Clean + 1 Front Squat, Min 3 Clean + 2 Front Squats… continue until clean and front squat cannot be completed. Then: 3 Rds of 800m row, 15 DB push press (45/30), 15 pull=ups

3-3-3-3 Deadlift Then: ”Make it a Double” Max Reps: 2 min of each - dips/abmat situps/wallballs (30/20)/calorie row