Monday 21.12.06
Track: All
Hang Power Snatch
Every 2 Minutes x 5 Sets:
3 Hang Power Snatches
Track: Sweat
Ups and Downs
10 Rounds For Time:
200 Meter Row
10-1 Double Dumbbell Box Step Overs (35’s/25’s) (24"/20")
Track: Compete/Train
Ups and Downs
10 Rounds For Time:
200 Meter Row
10-1 Double Dumbbell Box Step Overs (50’s/35’s) (24"/20")
Tuesday 21.12.07
Track: All
Pushing Me Away
5 Rounds For Time:
1,000 Meter Bike Erg
50 Double Unders
15-12-9-6-3 Strict Ring Dips
Wednesday 21.12.08
Track:
Sneaky Sevens
7 Rounds For Time:
7 Box Jump Overs (24"/20”)
7 Power Cleans (95/65)
7 Toes to Bar
7 Front Squats (95/65)
7 Bar-Facing Burpees
7 Push Jerks (95/65)
7 Pull-ups
Track: Train
Sneaky Sevens
7 Rounds For Time:
7 Box Jump Overs (30"/24")
7 Power Cleans (135/95)
7 Toes to Bar
7 Front Squats (135/95)
7 Bar-Facing Burpees
7 Push Jerks (135/95)
7 Strict Chest to Bar Pull-ups
Track: Compete
Sneaky Sevens
7 Rounds For Time:
7 Box Jump Overs (30"/24")
7 Power Cleans (135/95)
7 Toes to Bar
7 Front Squats (135/95)
7 Bar-Facing Burpees
7 Push Jerks (135/95)
7 Chest to Bar Pull-ups
Thursday 21.12.09
Track: Sweat
Meteorite
AMRAP 20:
4 Rounds:
400 Meter Run
21 Kettlebell Swings (35/25)
Track: Compete/Train
Meteorite
AMRAP 20:
4 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
Friday 21.12.10
Track: Sweat
Diane
On a 15:00 Clock, athletes will complete "Diane"
21-15-9:
Deadlifts (155/105)
Double Dumbbell Push Press (35’s/25’s)
Recover for a few minutes, then…
Max Machine Calories
Track: Train
Diane
On a 15:00 Clock, athletes will complete "Diane"
21-15-9:
Deadlifts (225/155)
Double Dumbbell Push Press (50’s/35’s)
Recover for a few minutes, then…
Max Machine Calories
Track: Compete
Diane
On a 15:00 Clock, athletes will complete "Diane"
21-15-9:
Deadlifts (225/155)
Handstand Push-ups
Recover for a few minutes, then…