21.12.06 – 21.12.10

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…

Max Machine Calories

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