Friday 12.26.14

                         Akinwale

A) For Reps:

    1 min squat cleans (135/95)

    1 min push jerks

    2 min squat cleans

    2 min push jerks

    3 min squat cleans

    3 min push jerks 

Rest 5 min

B) Gymnastics skill

    For Time

    200- double unders

       Or

    600- single unders

   * 7min cap

C) Rec/Mob

Wednesday 12.24.14

                      Ben Smith

A) Hatch day 11.2

   BS

 5@60

 5@65

2x5@70

  FS

5@60

5@70

5@75

5@80

B) 3rds for time 

    20- pull-ups

    15- kb swing

    10- box jump 

C) Rec/Mob

Tuesday 12.23.14

                Strength and skill

  

A) 15-12-9-6-3

    Hang squat clean (115/75)

    HSPU

    Bar facing butler

    Rest 5 min.

    

    100- double unders (300- singles)

     50- wall ball (20/14)

B)  Gymnastics strength

     Strict Pull-ups 5x5 (ring rows if you can't do strict)

    *rest 45 seconds 

    *advanced strict chest to bar

C) Rec/Mob

    

Monday 12.22.14

     

A) Hatch day 11.1

    BS

 5@60

 3@70

 2@80

 2@90

 1@95

 1@102.5 or more 

  FS

5@60

5@70

2x5@75

B) For Time:

    1 mile Run

C) Rec/Mob

Friday 12.19.14

                      Throwback

A)  EMOM 10

     10- wall balls

      5- box jumps

B) AMRAP 15

    40- double unders 

    15- kb swings 

     10- pull-ups 

C) Rec/Mob

    

Thursday 12.18.14

 From the mind of Pat Sherwood!

 With a continuously running clock:

For time:

• 21 Deadlifts 225/155
• 200m Shuttle run(50m out & back, x2)
• 15 Deadlifts
• 200m Shuttle run
• 9 Deadlifts
• 200m Shuttle run

Rest 5 minutes & repeat, but:

• Change Deadlift to Thruster 95/65

Rest 5 minutes & repeat, but:

• Change Thruster to Power Snatch 75/55

Wednesday 12.17.14

A) EMOM 10

    3- hang power cleans 

B) Hatch day 10.2

   BS

  5@60

  5@65

  5@70

  5@75

  FS

  5@60

  5@65

 2x5@70

C) 3sets

    Oh lunge x20

    RDL x10

    Weighted situpx10