12/6/2015

Rest

12/5/2015

For time:
40/30 Calorie Assault Bike
20 Burpees (1 foot target)
10 Back Squats 225/145# (from the floor)
40/30 Calorie Assault Bike
20 Burpees (1 foot target)
10 Front Squats 205/125# (from floor)
40/30 Calorie Assault Bike
20 Burpees (1 foot target)
10 Overhead Squats 185/105# (from floor)
rest exactly 3 minutes
50 Strict HSPU (for time)

12/4/2015

A. Back Squat 3x5 @ 70% rest 2 minutes
B. Dead Stop Front Squat Cluster 1.1.1 x 4 rest 10 seconds rest 2 minutes (70%)
C. Strict Press 3x5 @ 70% rest 2 minutes
D1. GH Raise x 8-10 rest 1 minute
D2. TGU x 2-3/arm rest 2 minutes x 4 sets

12/3/2015

A. Snatch - 5 x 2 TNG Reps rest 2 minutes *building*
B. C&J - 7 x 1 @ 80% rest 90 seconds (pause in split jerk x 2 seconds)
+
3 rounds:
1000m Row
42 KB Swings 53/35
24 Pull-Ups

12/2/2015

Rest Day

12/1/2015

A. Deadlift - 5, 5, 5, 5 rest 3 minutes
B1. Front Rack BB Lunge x 14 steps rest 1 minute
B2. GHD Sit-Up x 15 reps rest 1 minute x 4 sets
+
Every 4 minutes x 20 minutes
30/24 Calorie Assault Bike

11/30/2015

5 Sets:
1000m Run
15 Thrusters 95/65
15 Burpees Over Bar
15 Chest 2 Bar Pull-Ups
rest 1:1