Fri. 12/20/13
PP 4×10 BS 4×10 40 WBS 30 WBS 20 WBS 10 WBS 1 min. Rest between sets Goal is unbroken on all sets 3 Rounds 15 Clean any way 10 STO 5 BR Thrusters Sand Bag I-Run (36/24) Rx (135/103) Sx (115/88)
Th. 12/19/13
Skills and Technique Advanced: S/S Dbl. KB Snatch 3×10 Pistols 3×5 (do not alternate) Adv. Standards Apply to int. & nov. Intermediate: Single KB Snatch High Box Step Ups Novice: DB Snatch Low to med. Box Step Ups With KB ground and squat not required unless specified. NFT: 3 100m Sprints 2 300m Sprints 1 […]
Wed. 12/18/13
Warm Up 1-2-3 2 Sets of 1 min Efforts per Exercise BB Bench BB Skull Crusher BB Back Squat BB Curl Score lowest rep count for each exercise 2 partners 2 sets of each exercise with a :30 sec rest between sets and 1.5min. rest in between exercises. Partners alternate: 1st does 1 min. of […]
Tues. 12/17/13
BR SP 10-8-8-6 20min EMOM Even Min. Power Clean Hang Power Clean Hang Clean Clean Odd Min. 4 Jerks Rx (155/118) Sx (135/103) Optional – time permitting 2 rounds – NFT 500m Row 50 DU
