Saturday, December 23, 2017

12 days of Christmas:
(performed like the song)
1 bodyweight clean & jerk (not sure what weight I used, probs 125?)
2 bodyweight deadlifts (125?)
3 burpees
4 pullups
5 box jumps (24")
6 wall balls
7 Russian kb swings @ 16kg
8 dips
9 pushups
10 hip extensions
11 situps
12 bodyweight front squats (125?)

Friday, December 22, 2017

20 minutes AMRAP:
9 deadlifts @ 135
9 muscle up pulls
3 cleans @ 135

4 rounds + 11

Thursday, December 21, 2017

Every 2 min: 10 bench press @ 55-65-75-75-85

Every 2 min: 10 Pendlay row @ 55-65-85-85-95

5 rounds of:
30 seconds max burpees (10-9-10-10-11)
30 seconds rest
30 seconds max toes-to-bar (12-10-10-10-10)
30 seconds rest

Monday, December 18, 2017

Power clean 3-3-1-1-F-F-1-F-F @ 85-115-135-145-(155)-(155)-155-(160)-(160)

The Chief:
5 rounds of 3 min work / 1 min rest:
3 power clean @ 95
6 pushups
9 air squats
Pick up where left off

Round 1: 5+0
Round 2: 9+3
Round 3: 10+9
then quit because lower back tired

Sunday, December 17, 2017

Every 2 minutes: 5 shoulder press @ 55-55-60-65-70-75-80-85-85-85

For time:
20 cal row
20 clean & jerk @ 115
20 cal row
8:29

Saturday, December 16, 2017

10 rounds of:
35 Russian kb swing @ 16kg
35 double unders
35 squats
35 pushups
350m row

Thursday, December 14, 2017

Every 2 min: 3 back squats @ 135-145-155-165-175

Every 2 min: 3 thrusters @ 65-75-85-95-105

Tabata mashup:
8 rounds of:
20 seconds double unders
10 seconds rest
20 seconds situps
10 seconds rest

398 total reps

Wednesday, December 13, 2017

3 rounds for time:
500m row
15 pullups
50 air squats
15 pullups
21:30

Monday, December 11, 2017

Every 90 sec: 2 hang snatch @ 65-65-70-70-75-75-80-85-90-95(PR!)

For time:
20 cal row
20 power snatch @ 75
20 cal row
6:50

Sunday, December 10, 2017

10 min EMOM: 5 perfect pushups

Deadlift 10-5-5-5-5-1 @ 125-175-205-225-235-255

3 rounds:
10 thrusters
30 situps
50 double unders
8:04

Thursday, December 7, 2017

Every 2 minutes:
1 push press + 1 push jerk + 1 split jerk @ 65-75-85-90-95-105-110-115

For time:
21-18-15-12-9-6-3
Push press
Situps
6:54

Wednesday, December 6, 2017

Every 90 sec:
2 power cleans @ 85-95-105-115-120-125-130-135-140-145 (PR tie!)

For time:
15 power cleans @ 105
500m row
10 power cleans
500m row
5 power cleans
500m row
9:52

Tuesday, December 5, 2017

Gymnastics skill work

Cindy
20 min AMRAP:
5 pullups
10 pushups
15 squats

(didn't record my total)

Monday, December 4, 2017

4x EMOM:
min 1: 4 deadlift @ 175-185-195-205
min 2: 6 seated db press @ 20lbs x2
min 3: rest

For time:
800m run
150 double unders
30 handstand pushups
14:19

Sunday, December 3, 2017

Clean and jerk 3-3-1-1-1-1 @ 85-105-125-135-145-155

9 min AMRAP:
3 power clean @ 125
6 box jumps @ 24"
9 pushups
45 sec rest
6 rounds + 7 reps

Friday, December 1, 2017

For time:
500m row
30 overhead squats @ 55
500m row
30 bar facing burpees
500m row
30 push press @ 55
15:38