738726cfdeae4e155572c256f35ea3a6

 

 

 

 

 

 

 

 

Happy New Years Eve

For Time:

31 Sumo Deadlift High Pulls (75/55)

31 Ab Mat Sit Ups

31 Pull Ups

31 Push Presses (75/55)

31 BurpYs

 

31 KNees to Elbows

310 mEters of Rowing

31 Wall Balls (20/14)

 

31 KB Swings (Y Not!)

310 mEters of Rowing

31 Box Jumps at RX (24/20)

31 Double Unders (4x singles)

31 Overhead Squats (75/55)

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Goals

10 Minutes to work up to a heavy set of:

Clean and Jerk

Clean from low hang + Push Jerk + Split Jerk

 

Glory

30 Minute AMRAP of:

500m Row

10 C2B Pull ups

Goal is to complete 5k+ within the 30 mins.

Deadlifts

 

Goals

10 minutes to work up to a heavy set of:

Power Snatch + Squat Snatch

 

Glory

3 Rounds for time:

60 Doubles Unders (4x singles)

30 Wall Balls (20/14)

15 Deadlifts (245/175)

xmas-cf

 

 

 

 

 

 

 

 

 

 

Glory

12 Days of Christmas

1 Deadlift (225/155)

2 Burpees

3 Pull ups

4 Push ups

5 Toes to bar

6 Shoulder to overhead (95/75)

7 Box Jumps (24/20)

8 Lunges

9 Sit ups

10 Ring Rows

11 KB Swings (24/16 kg)

12 Front Squats (135/95)

IMG_0381

 

Glory

For time:

10-9-8-7-6-5-4-3-2-1 of:

Front Squats (155/105)

200m Run or Row after every round

 

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Glory

“Filthy 50”

50 reps of the following for time:

Box Jumps (24/20)

Jumping Pull Ups (set up bar at mid forearm when standing with arms extended overhead)

KB Swings (32/24 kg)

Walking Lunge Steps

Knee To Elbows

Push Press (45/35)

Hip Extensions

Wall Balls (20/14)

Burpees

Double Unders (4x singles)

IMG_6636

 

Goals

2 Rounds for time:

3x200m Run, rest twice as long as run

3x300m Row, rest twice as long as row

 

Glory

5-4-3-2-1 reps of:

Deadlifts (335/235)

Bench Press (225/155)

Muscle Ups

IMG_0125

 

Goals

Clean and Jerk

1 High Hang Squat Clean + Push Jerk + Split Jerk – work up to a heavy set

 

Glory

For time:

30-20-10 Squat Cleans (135/95)

15-10-5 Strict HSPU

IMG_0360

 

Goals

10-8-6-4-2 Front Squats

 

Glory

For time:

50-40-30-20-10 Wall Balls (20/14)

100-80-60-40-20 Double Unders (4x singles)

IMG_0380

 

Glory

Death by Power Clean*

With a Running Clock…

At the 00:00 Mark:

Power Clean (225/155)

 

At the 10:00 Mark:

Power Clean (205/140)

 

At the 20:00 Mark:

Power Clean (185/135)

 

At the 30:00 Mark:

Power Clean (135/95)

 

* ‘Death By’ means complete 1 rep the first minute, 2 reps the second minute, 3 reps the third minute – continue for as long as you are able to complete the prescribed reps within the minute.  For the first three weights you will be capped at 10 mins.  For the final weight go for as long as possible.  Your will have four scores; completed rounds + reps for each weight.