Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups
5 Rounds For Time:
Row 500m
30 GHD Back Ext
50 BW Squats
rich: 9:11
steve: 10:43
Nick: 11:31
eric: 11:49
For Time
55 24" Box Jumps
55 #44 1 Arm KB Swings (alternate)
55 #65 SDHP
55 Burpees
55 Abmat Sit-Ups
**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.
**Tabata**
5 Tabata Rounds Max Reps
BW Squats
Push-Ups
GHD Sit-Ups
#65 Standing Press
Row
Merry Christmas & Happy Holidays!
10 Rounds For Time:
5 Standing High Jump to 18"
5 #45 Sandbag Clean And Press
5 Pull-Ups
5 Lunge Steps Forward and Backwards
**Five-Oh**
For Time:
50 BW Deadlifts
50 Pull-Ups
50 Push-Ups
50 GHD Back Ext
50 PVC OHS
For Time:
40 BW Back Squats
40 Step BW Farmers Walk
40 #53 Kb Swings
40 KTE
1500m Row
**Skills & Drills**
Active Rest Day....We'll be working on L-Sits, Hand stands and Flexibility Drills
**2 Minutes**
6 Rounds, 2 Minutes Each,
60 Second Rest Between Rounds Of:
#20 Wallball
BW Squats
GHD Back Extensions
24" Box Jump
#45 Push Press
Row
**Front & Back Squats**
Mixed Bag Of Max Effort Front & Back Squats
**Rowing Helen**
3 Rounds For Time:
21 #53 KB Swings
12 Pull-Ups
500m Row
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips
**2 Person Teams**
In 2-Person teams complete for time:
100 #26 KB Turkish Get-Ups
200 Push-Ups
300 BW Squats
4000m Row
Only One Person works at a time
complete in any order you like
Squat Cleans 5-5-4-4-3-3-2-2-1-1 Reps
Strive For Perfect Form On Every Rep
Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps
Placing a dumbbell between the legs above crossed ankles works great
If You Can't Do A Pull-Up, Work Negatives For 10 Seconds+
For Time:
100 #20 Wall Balls
100 #20 Slam Balls
1000m Row
20 Seconds On Then 20 Seconds Off
Max Reps 60 Second Rest
Between Rounds
8 Rounds Each Of
BW Squats
GHD Sit-Ups
Row
#20 Wall-Ball
25 Minutes Max Rounds Of:
5 15" Wall Touch
6 #44 KB Swings
7 Push-Ups
2x5 Meter Shuttle Run
Max Effort Front Squats 5-5-5-5-5
For Time:
Start With 20 # 95 SDHP & 2 KTE
Then 18/4, 16/6 etc....2 #95 SDHP & 20 KTE
110 Reps Of Each Total
5 Rounds For Time:
Row 500m
50 Push-ups
We'll be working on Front & Back Squats
The Workout is Max Reps @ 80% PR Weight Back Squats
Post reps to comments.
5 minutes of Double unders
5 minutes of 95 lb Clean and Push jerk
3 minutes of Double unders
3 mintutes of 95 lb Clean and Push jerk
1 minute of Double unders
1 minute of 95 lb Clean and Push jerk
Post reps to comments.