20161231

3 Rounds, 1:00 each

Thruster, 30# dumbbells

Kettlebell Swing, 53#

Box Jump, 20"

Push Press, 30# dumbbells

Burpee

20161230

21-15-9

Thruster, 95#

Toes to Bar

Push Press - 5x3

Front Squat - 4x5

Deadlift - 5x5

Bench Press - 3x10

20161229

Run 26 minutes

20161228

Clean & Jerk - 5x3

Front Squat - 5x5

Bench Press - 5x5

20161227

Row :20, rest 2:00

Repeat until pace/form deteriorates

AMRAP 20:

20 Wall Ball 

20 Pull Ups

20 Burpee

20 Toes to Bar

20161226

Snatch - 5x3

Snatch Pull - 4x5

Front Squat - 5x5

AMRAP 7;

10 Power Snatch (75#)

10 Bar Facing Burpee 

Shoulder Press - 5x5

Bent Over Row - 5x12

Push Up - 5 sets

L Sit - 5 sets

20161225

Recovery Day

20161224

Row 2:00, Rest 1:00

Repeat until pace/form deteriorates

Back Squat - 5x5

Bench Press - 5x5

Bent Over Row - 5x10

PushUps - 5 sets

20161223

Push Jerk - 3x5

Push Press - 3x3

Deadlift - 4x4

AMRAP 6:

5 Power Clean (155 or ~55%)

10 Burpees

20161222

Row 500m, Rest 1:4

*Repeat until pace/form deteriorates

15.3

AMRAP 14:

7 Muscle Ups

50 Wall Ball (20#, 10')

100 Double Unders

20161221

Clean & Jerk - 5x3

Front Squat - 5x5

Bench Press - 3x5

Bent Over Row - 3x10

20161220

Recovery Day

20161219

Snatch - 5x3

Snatch Pull - 3x5

Back Squat - 3x5

Shoulder Press - 5x5

Bent Over Row - 3x12

Push Up - 3 sets

20161218

21-15-9

Clean (50%)

Bar Facing Burpee 

Row 500m, Rest 1:00

Repeat unti pace/form deteriorates

Back Squat - 3x5, easy

Bench Press - 5x5, moderate

20161217

Jerk - 7x1, heavy

Push Press - 5x3, heavy

Deadlift - 3x5, heavy

20161216

Row 1:00 on, 4:00 off

Row :30 on, 2:00 off

*repeat until pace/form deteriorates

AMRAP 20:

10 Pull Ups

20 Burpees

30 Calorie Airdyne

20161215

Snatch - max

Clean & Jerk - max

Front Squat - 3x2, heavy

Jerk Dip Squat - 3x5, heavy

Strict Handstand Push Up - 5 sets

Strict CTB Pull Up - 5 sets

Bench Press - 5x5, moderately heavy

20161214

Recovery Day

20161213

Recovery Day

20161212

Snatch - 70%/2x3

Clean & Jerk - 70%/2x3

Front Squat - 70%/2x3

Shoulder Press - 5x5, heavy

Bent Over Row - 3x12, moderate

Push Up - 3 sets

20161211

Run 40 minutes, moderate pace

20161210

Row 1:00, Rest 1:00

Row 2:00, Rest 2:00

Row 3:00, Rest 3:00

Row 4:00, Rest 4:00

Row 3:00, Rest 3:00

Row 2:00, Rest 2:00

Row 1:00, Rest 1:00

20161209

Snatch - 80%/1x4

Clean & Jerk - 80%/1x4

Back Squat 70%/2x3

20161208

AMRAP 15:

10 Thruster

20 Burpees

30 Calorie Row

20161207

Recovery Day

20161206

Snatch - max

Clean & Jerk - max

Front Squat - 2x1, heavy

Bench Press - 7x3, heavy

Pull Up - 5 sets

Ring Dips - 5 sets

20161205

2 Iterations of:

AMRAP 1:

30 Calorie Row

Max Burpees

Rest 4:00

AMRAP 1:

25 Calorie Row

Max Burpees

Rest 4:00

AMRAP 1:

20 Calorie Row

Max Burpees

Rest 4:00

Immediately following

Row :30, Rest 2:00

*repeat until pace/form deteriorates

20161204

Clean & Jerk - max

Clean Pull - 100%/5x5

Back Squat - 2x2, heavy

20161203

3 Rounds of:

1:00 max reps of:

Burpee

Squat

Push Press 75#

Kettlebell Swing 70#

Row Calories

Rest

*score total reps per round

20161202

Bech Press - 7x3, heavy

Ring Dips - 5 sets

Strict Chest to Bar Pull Ups - 5 sets

20161201

Recovery Day