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14/12/15

A. Power Snatch; 20 minutes to build to a heavy single B. 20 minutes for Quality; 15 Kettlebell Romanian deadlifts @ 3010 L-Sit on Rings ALAP AMRAP Hand Stand Push Ups *rest 30 sec between each movement

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11/12/15

Challenge Week Day 5 15 min amrap 30 burpee pull-ups 20 box jumps 30 front squats @ 40kg/30kg 20 ball slams 30 wall balls * on the second round, each burpee pullup equals 100 extra points

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10/12/15

Challenge Week Day 4 12 minute cap 100 abmat sit-up buy in 50 thrusters @ 30kg/20kg 50 push presses @ 30kg/20kg AMRAP power snatches @ 30kg/20kg for remaining time

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09/12/15

Challenge Week Day 3 A. 5-6 tough chin ups; x4 sets B. WOD 9 minute AMRAP 7 Power Cleans @ 50kg/35kg 7 Box Jump @ 24″/20″

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08/12/15

Challenge Week Day 2 A. Deadlift; 5 reps; x4 B. WOD 7 minute AMRAP 10-20-30 KB Swings Burpees

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07/12/15

Challenge Week Day 1 A. Strict Press; 5 reps; x5 B. WOD 15 minute AMRAP 1500m Row 50 Wall Balls 50 Hand Release Push Ups

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04/12/15

10 Min Shoulder/Hip Mobility A. Front Squat – 15 min to work up to a heavy single B. 10 min for QUALITY 4 Chin Up @ 5011 4 Strict Press @ 3010 C. 8 Rounds 8 Deadlift 8 Ring Dip 8 Burpee Box Jump Over

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03/12/15

A. Stations workout Row 30:30 x 6 -rest 1 min Bike 30:30 x 6 -rest 1 min Burpee 30:30 x 6 -rest 1 min Shuttle Run 30:30 x 6 -rest 1 min Sled Push 30:30 x 6 -rest 1 min Air Squat 30:30 x 6 -rest 1 min ABMAT Situp 30:30 x 6 + B.…

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02/12/15

A. 10 min HSPU work Either AMRAP HSPU in 10 min or AMRAP 10 sec neg HSPU in 10 min or HS Hold/HEAVY seated DB Press @ 50×0 4-5 reps B. High Hang Squat Clean tech piece at start of session C. 5 rounds 10 T2B 3 Position Power Clean – Above Knee. Below Knee.…

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