January 16th, 2015

Skill:

Front Lever Practice

Conditioning:

“Elizabeth”

21 – 15 – 9

Squat Clean 135/95lbs

Ring Dips

January 15th, 2015

Strength:

15 minutes to:

Build to a 2 rep. Max on Power Clean

Conditioning:

4 Rounds for Time

30 Russian KB swings 32/24kg

20 Straight leg deadlift 32/24kg

10 Burpees

January 14th, 2015

Strength:

Power Snatch

15mins to work up to a 1 rep Max. Effort

Conditioning:

15 minute AMRAP (as many rounds as possible)

5 power snatches 80% 1Rep Max.

10 Toes to bar

20 Box Jumps

January 13th, 2015

Skill:

Handstand practice

Try to get the feet from the wall.

20-30s hold at the top of each minute for 10mins

Conditioning:

3 Rounds For Time

50 Double Unders

21 Kettlebell Swings 24/16kg – Unbroken

12 Chin ups – Unbroken

January 12th, 2015

Strength:

10 minutes to:

Build to a heavy set of 3 reps. of shoulder press.

Conditioning:

5 RFT

20 Walking OH lunges 45/35lb plate

15 Box jumps 24/20

10 clapping push ups

January 6th, 2015

4 rounds for time of:
25 Unbroken Wall Balls, 20/16 lbs, 10/9 ft
15 Chin-ups

January 5th, 2015

Skill

Hang Squat Clean Review

Conditioning

5 Rounds For Time

3 Hang squat cleans at 80%1RM
3 Front squats (without putting the bar down after Hang squat cleans)
20 Burpees-over-the-bar

January 2nd, 2015

“The Bear Complex”

5 Rounds

Complete 7 Cycles of the following sequence:

Power Clean

Front Squat

Push Press

Back Squat

Push Press




Weight cannot rest on ground during the set (though it can rest on the back or on the hips) rest EXACTLY 5 min between sets.






Score will be the highest weight attained. Start at a reasonable weight and add more each round.