CHRISTmas

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CHRISTmas

Monday 12/21/2015
1. Build up to heavy squat clean | #275
2. Buildup to heavy front squat with 3 second pause in rock bottom | #285
3. For time: 2k row + 50pistols + 30 hang power cleans #225 | 17:04
4. 10rds :20s assault bike :40s rest - | 84 cal
5. Clean pulls 3x2 225,275,295,300
6. 50 strict chest to bar pull ups for time | 4:31
7. 4 rds of :15s L sit + 10 hip back Ext #35 with 2 sec pause.

Tuesday 12/22/2015
1. Conditioning
With a Running Clock…
A. At the 0:00
5 RFT:
10 Jerks, 155/105
10 TTB
10 Burpees | 7:56

B. At the 14:00
Take 6 minutes to work up to a heavy 2-rep TnG Squat Snatch
#155,165,175,185,195 miss

C. At the 20:00
3 Rounds NOT For Time:
100m Farmers Carry, #112 each hand
10 ground to should Dball #100
max effort strict deficit HSPU 10"
done!

Wednesday - Rest day

Thursday 12/24/20151
Barbell Cycling
A. 4×4 Unbroken Power Cleans for time, #215 – rest as little time as possible between sets...3:47
B. 3×6 Unbroken Hang Power Snatches, #155– rest as little time as possible between sets, Went every :90s and got 4-5-4
C. 2×8 Unbroken Thrusters for time, 165 – rest as little time as possible between sets 1:36

2. Rowing
9×1:40 on, :20 off (2 min rest after round 5)
This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9″.
Record meters for each interval.
4,094 meters

SESSION 2:
1. Conditioning
For Time:
30 Thrusters, 95/65
90 Double unders
20 Thrusters, 95/65
60 Double unders
10 Thrusters, 95/65
30 Double unders
5:05

2. Gymnastics Conditioning
For time
9 Strict Deficit HSPU, 7/4″
27 GHDSU
15 Kipping Deficit HSPU, 7/4″
21 GHDSU
21 Strict HSPU
15 GHDSU
27 Kipping HSPU
9 GHDSU
13:26

Friday 12/25/2015 - Christmas Day... spend it with family, don't train!!

Saturday 12/26/2015
1. Work up to a heavy triple back squat | #335
2. Work up to a heavy snatch balance double | #205
3. Conditioning
12 Days of Christmas
Do the movements like the song.
Ex. 1, 2+1, 3+2+1, 4+3+2+1, ect.
1 Over Head Squat 135
2 Push Jerks 135
3 Power Cleans 135
4 Dead Lifts 135
5 Push Ups
6 Toes to Bar
7 Box Jumps
8 Double Unders ( 10 reps = 1 )
9 Chirpees (Burpee + Pull Up)
10 Dips (ring)
11 KB #70
12 Squat Clean Thrusters 135
23:15


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