12/22/17: Friday
Row 1000m
Row 1000m
4 Rounds for time
21 Wall-balls
18 Kettlebell Swings (55/35)
15 Box Jump Overs (24/20)
12 Burpees
*score is time to finish 1000m row and 4 rounds*
12/21/17: Thursday: Oly 6:30pm
Snatch Grip Push Jerk 3-2-1-1-1 Push Jerk for load: #1: 3 reps #2: 2 reps #3: 1 rep #4: 1 rep #5: 1 rep Snatch Balance 3-2-1-1-1 Snatch Balance for load: #1: 3 reps #2: 2 reps #3: 1 rep #4: 1 rep #5: 1 rep Overhead Squat 3-2-1-1-1 Overhead Squat for load: #1: 3…
12/20/17: Wednesday
12 Days of Christmas
1 100m Run
2 Clean and Jerks 155/105
3 Handstand Push-ups
4 Front Squats
5 Ring Dips
6 Burpees
7 Kettlebell Swings 70/55
8 Box Jumps 24/20
9 Wall-balls
10 Chest to Bar Pull-ups
11 Shoulder to Overhead
12 Burpees over a bar
12/19/17: Tuesday: Oly 6:30pm
Push Press 6×2
Push Press for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
#6: 2 reps
5 Rounds for time and reps
Max effort push press in 1 attempt (75% of bodyweight)
Sprint 100m
Max effort ring dips in 1 attempt
Sprint 100m
Rest 1 Minute
