All

Snatch dead lift 5 x 5

None

Team Chipper

Air Squats
4 ct flutter kicks
pull ups
box jumps 20"
4ct mt climbers
push ups
wall balls
lunges
hollow rocks
pass thrus

100 each element
1a works while 1b rest until 100 of each are complete

All

Skill-Build:
Handstand Development

2 x 10m Handstand Walk
Note: Can be performed with the aid of a partner.
Substitute: 10x Handstand Push up or appropriate HSPU Modification

None

15 Minutes
Work to 1 Rep Max Front Squat

Then
5 sets, 3 Reps
Front Squat @ 80% 1RM

100 t2b

All

5x5 snatch dead lift

None

Team Chipper:
A team of two work together to perform 100 reps of each exercise:
Air Squats
4 Count Flutter Kicks
Pull ups
Box Jumps, 20"
4 Count Mountain Climbers
Push ups (Vertical Forearms!)
Wall Balls, #20/14
Lunges
Hollow Rocks
Parallette Pass Throughs

*Note: One team member works while the other team member rests and/or monitors performance and form*

All

None

50,40,30,20,10
Burpees
Pull Ups
4ct Mt Climbers
Air Squats

After each round run 400 meters

All

15 minute work to max rep

Diane

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

All

Barbara

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

All

Typical loosening up

None

400 meter run
20 dead lift
400 meter run
20 cleans
400 meter run
20 front squats
400 meter run
20 squat cleans

Yoga

All

15 min snatch work to pr

None

15 emom
5 x 10 meter sprint
odd minutes 6 box jumps
even minutes 3 snatch

6 rounds
1a supermans
1b k2e

All

Loosening up

Mary

Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

5 Rounds
400 meter run
1 rope climb
15 push ups

Wear weight or ruck if possible.

Roll out and stretch

All

typical loosening up

15 minutes to find max rep dead lift

None

5 rounds

3 reps at 80%

roll out

All

Buy in/morning warm up
50 jumping jacks
500 meter row - sub 2 minute
25 wall balls (light weight)

Bear Complex

Bear Complex -
5 rounds x 7 reps - each rep consist of...
1 power clean
1 front squat
1 push press - land in back squat position
1 back squat
1 push press from back squat position

inisher:
100 4 ct flutter kicks

Group mobility - use the 4 basic yoga moves we used last week

All

Bench Press
Spend 5 Minutes and Warm-up, Then...
5 Sets, 3 Reps
(15 Minute Cap)

None

90x Double Unders
60x Box Jumps, 20"
30x Pull Ups
75x Double Unders
50x Box Jumps
25x Pull ups
60x Double Unders
40x Box Jumps
20x Pull ups
45x Double Unders
30x Box Jumps
15x Pull ups
30x Double Unders
20x Box Jumps
10x Pull ups
15x Double Unders
10x Box Jumps
5x Pull ups
(30 Minute Cap)

50x MedBall Box Toss (Total)

All

typical loosening up

Grace

Buy in:
135 pound Clean and Jerk, 30 reps
5 minute cap - go light

Chipper
50x Push-ups
10x ring rows
50x Sit-ups
10x ring rows
50x Squats
10x ring rows
50x jumping lunges
10x ring rows

All

Stretch

Buy-in:
10 Minutes Agility
Agility Ladder

None

2x-4x-6x-8x-10x Back Squat, #185
20x Push up
5x-4x-3x-2x-1x Push Jerk, #185

50 Hollow rocks

All

Team Towing Relay Race:
First team to 1,000m Wins
Switch rowers every 100m. Those "Resting" will be performing Burpees

Victoria

5 Rounds For Time
10 Thrusters 95/65
14 Box Jumps 24/20
12 Sumo Deadlift High Pulls 95/65
12 Burpees
27 Kettlebell Swings, 1.5/1 pood

Victoria "Vicky" Soto was in room #10 on 12-14-12 when she was murdered along with 25 other students and teachers at the Sandy Hook Elementary School. She was just 27 years old. Her last dying words directed the killer to the gymnasium, away from her 16 students, who were hiding in the closet of her room and survived to share the story.

All

9-7-5
Muscle-up
135 pound Squat snatch

Randy

75 pound Power snatch, 75 reps for time.

Partner Finish
6 Rounds (3 Rounds Per Leg)
1A: Kettlebell Balance
1B: 10x Hollow Rocks

All

5 x 3 front rack lunges

None

Tabata

8 rounds
Sprint in place
Tuck Jumps
Du's
Row
Burpees

50t2b

All

50x Jumping Jacks
40x Walking Lunges (20x Per Leg)
30x Push ups
20x Sit ups
10x Burpees
Stretch

Skill build
Muscle up
Rope climb

None

5 Rounds for Time
1x Rope Climb (25')
2x Bench Press, #225/155
3x Muscle ups
4x Box Jump, 30"

Roll out
Mobility

All

Loosen up with PVC and go right into OHS.
Strength
10 minutes OHS - use as skill building and form work - light to medium weight

None

40 Wall ball 20/14
30 Sumo deadlift high pull 95/65
20 Box jumps 24 inch
10 Pull-ups strict
50 push press 95/65
10 Pull-ups
20 Box jumps
30 Sumo deadlift high pull
40 Wall ball

4 round yoga tabata
Childs pose
Downward dog
Forward bend
Warrior II

All

Skill Build HS holds and Muscle ups

3 Rounds
:15s Handstand
3x Muscle Up

Clean and Jerk max rep

Build to a 1 Rep Max
Clean & Jerk

Finisher 100 t2b

roll out

All

Typical loosening up

Holiday 30 day results

Cindy
20 min amrap
5 pull ups
10 push ups
15 air squats

Clean n Jerk ladder

Snatch Ladder

All

typical loosening up
Skill build
Handstand hold

None

10x Clean & Jerk, #185/135
20x Deadlift, #185/135
30x Box Jump, 30"
40x Kettlebell Swing, #53/35
50x Goblet Squat, #53/35
60x Hollow Body Tucks

Roll out

All

Buy-in:
Bench press
5,5,3,3,2,,1,1

None

Run 3 miles - 5k or

row 6000 meters

50 hollow rocks
50 4ct flutter kicks

All

6:00 - 6:15
5x 200m Jog
Stretch

Skill build
Handstands & Handstand Holds

None

10 Minutes, Build to a 3 Rep Max Deadlift

9 Rounds
1x Deadlift (@ #3RM)
3x Strict Handstand Push ups
5x Strict Ring Dip
7x String Ring Push up

3x Pull up Bar "L-Holds" to Failure

roll out

All

typical loosening up

15 Minutes to Skill Build & Work on Mobility
Skill Build : Pistol Squats
1. Candlestick Roll (Both Feet)
2. Rolling Pistol Progressions
3. Strict Pistol Progressions

Max rep squat complex

Build to a 1 Rep Max Overhead Squat
Then...
Continue building to a 1 Rep Max Front Squat
Then...
Continue building to a 1 Rep Max Back Squat

Roll out / Mobility

With each progression, your starting weight should be the previous 1 Rep Max weight. Once you hit the 1 Rep Max for the Overhead Squat, you should only be performing 1 Repetition at a time for the remainder of the workout.

All

Typical loosening up
Buy-in:
5 minute AMRAP
30 du's
10 k2e

RJ

Five rounds for time of:
Run 800 meters or row 1000 meter
15 ft Rope Climb, 5 ascents, 3 if going 24 ft
50 Push-ups

10 round Tabata ring tucks 20/10