A:
Hang Power Snatch 1,1,1,1,1,1
B:
3 - Hang Power Snatches (45/75)
6 - OHS
9 - Push Presses
10min Amrap
C:
Ab Work of Choice
Tuesday 12/20/2011
A:
Push Press - 2,2,2,2,2
B:
"Cindy"
5 - Pull Ups
10 - Push Ups
15 - Air Squats
20min AMRAP
Push Press - 2,2,2,2,2
B:
"Cindy"
5 - Pull Ups
10 - Push Ups
15 - Air Squats
20min AMRAP
12/16/2011
A:
Floor Press 5x5
B:
Max Rep Supine Ring Rows
Max Rep Pushups
400m Run
4 Rounds
C:
Ab work of choice
Floor Press 5x5
B:
Max Rep Supine Ring Rows
Max Rep Pushups
400m Run
4 Rounds
C:
Ab work of choice
Thursday 12/15/2011
A:
"FGB Style"
1min Stations 3 Rounds 1min Rest between Stations
Ball Slams (10/20) Full Squat and slam
Push Press (45/65)
SDHP (16/24kg)
Jumping Squats
Row
"FGB Style"
1min Stations 3 Rounds 1min Rest between Stations
Ball Slams (10/20) Full Squat and slam
Push Press (45/65)
SDHP (16/24kg)
Jumping Squats
Row
Wednesday 12/14/2011
A:
Power Clean - 2,2,2,2,2
B:
5 - Power Cleans (65/135)
7 - Pushups
9 - T2B
6 Rounds for time
C:
2min Max Double Unders (or double under Practice)
Power Clean - 2,2,2,2,2
B:
5 - Power Cleans (65/135)
7 - Pushups
9 - T2B
6 Rounds for time
C:
2min Max Double Unders (or double under Practice)
Tuesday 12/13/2011
A:
Press - 5x5
B:
20 - Wall Balls (10/20)
20 - Pull Ups
20 - Box Jumps (20/24)
3 Rounds for time
Press - 5x5
B:
20 - Wall Balls (10/20)
20 - Pull Ups
20 - Box Jumps (20/24)
3 Rounds for time
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