Friday - December 26, 2014

A. 21-15-9

T2B

Burpee

Cal Assault Bike

TIME: 8:57

B. 10 min on bike 

:30 on @80%

:30 on @50%

Calories: 79

C. DB SA Row 8-10 reps x 4 sets 

35lb Dumb Bells

D. Reverse Hyper 10 reps x 3 sets

30kg/66lbs

E. Handstand Hold Practice

Wednesday - December 23, 2014 (12 Days of Christmas)

12 Days of Christmas

1 Clean and Jerk (225/148)

2 Muscle Ups 

3 Box Jump (40/30)

4 Strict HSPU 

5 KB SqT Cleans (53/35)*double

6 Burpees 

7 Wall Balls (30/20) to target 

8 Cal Assault Bike 

9 Cal Row 

10 Front Rack Walking Lunge (alt - 155/108) 

11 C2B Pull-Ups 

12 Front Squats (155/108)

TIME: 41:57

Tuesday - December 23, 2014

A. Power Snatch x 2 + OHS x 2;  EMOM x 8 min @ 80%

41kg/90lbs

*Maybe go heavier next time. Didn't struggle

B. AMRAP 10 @ 80% (joined class with Juan)

10 Shoulder to Overhead (115/83)

10 Pull-Ups - butterflied them all

10 Box Jumps (24/20) step down 

ROUDS: 7+21

C. 3 x 3 strict T2B 

D. 3x5 Deadlift @ 70%

81kg/178lbs

Monday - December 22, 2014

A. SqT Clean Thruster + Push Jerk ; build to heavy single in 15-18 min

68kg/150lbs

B. 15-10-5 of Unbroken Muscle Ups

12 Muscle Ups - PR! (went for max set instead)

C. 500m row x 6; rest 2:30 @80% efforts today 

1 - 2:00.3

2 - 1:58.4

3 - 1:58.3

4 - 1:58.3

5 - 1:58.2

5 - 1:58.2

6 - 1:55.7

Sunday - December 21, 2014

A. EMOM 12:00
Odd: 6 Heavy Wall Balls
Even: 5 C2B (tried butterflying here and there)

B. Push Cycle
8 - 50kg
6 - 53kg
4 - 55kg
2 - 60kg
1 - 63kg
2 - 62kg
4 - failed 57kg
6 -
8 -

Saturday - December 20, 2014

A. Front SqT- heavy 10 rep

85kg/187lbs - PR by 2lbs!

B.  @110%

20 T2B

15 Burpee Touch 

10 Cal Bike

rest 4 min x 3

ROUNDS:

1 - 2:01

2 - 2:06

3 - 2:12 (19 T2B - once we came off bar we were not to get back up)

C. Teams of 2 - same Gender - Partnered with Danielle

50 Hang Power Clean (143) - connected 7-9 each time

75 Box Jumps (24) - connected 10-12 each time

100 Cal Row - 50 calories each (intervals of 25)

200 Double Unders 

400m sled  w/45lb + partner

*Second team out the door to sleds... then didn't go as planned. All teams struggled and finished with a partner/without a partner/with weights/switched partners.... hilarious disaster

TIME: Who knows

Friday - December 19, 2014

A. Snatch work. Tony was there and helped with positioning of bar etc. Worked with only 50kg

B. Running Clock 

0-5 min complete 

21-15-9 “Diane"

Deadlifts 225/153

HSPU

*2 reps shy of completion

rest 5 min 

@10-15 min 

21-15-9 “Fran"

Thrusters 

Pull-Ups 

TIME: 4:31 - PR!

@ 20 min mark 

2k Row AFAP - woof!!