Friday 12/20/13

20-15-10-10-15-20 reps of: Pull up Farmers Carry 2/1.5 – 30ft Wall Ball 20 / 14 Farmers Carry 2/1.5 – 30ft 5 burpees when the kettlebell is put down during a carry.

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Thursday 12/19/13

5 rounds for time of: 7 Power Snatches 95 / 65 7 bar over burpees Run 150 m (gate and back)

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Wednesday 12/18/13

10 Minute EMOM: 3 Push Press @ Bodyweight -then- 10 Minute EMOM: 5 Back Squat @ Bodyweight EMOM = Every Minute On the Minute

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Tuesday 12/17/13

20 min AMRAP of: 10 Deadlift 185 / 125 Run 400m 10 Kettlebell swings 2 / 1.5 Run 400m 10 Toes to bar

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Monday 12/16/13

3 rounds of: 1 min max cal row 1 min Max rep Thruster 45 Score is reps completed.

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Friday 12/13/13

21-18-15-12-9-6-3 reps of: Pistol (one leg squat) Pull-ups

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Wednesday 12/11/13

20 min EMOM: ODD minutes: 3 OHS @ 65% 1RM EVEN minutes: 50 lateral bar jumps EMOM = Every minute on the minute OHS = Overhead Squat 1RM = 1 rep max

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