Tuesday 161227

5 rounds for time of:

Run 800 meters

30 GHD sit-ups

30 hip extensions

Monday 161226

For time:

15 burpees, jumping over the barbell

225-lb. clean and jerks, 5 reps

12 burpees, jumping over the barbell

225-lb. clean and jerks, 4 reps

9 burpees, jumping over the barbell

225-lb. clean and jerks, 3 reps

Saturday 161224

Dumbbell overhead squat 5-5-5-5-5 reps

Bench press 3-3-3-3-3 reps

5 attempts at a max set of triple-unders

Tiff

Tiff

On a 25-minute clock,

Run 1.5 miles

Then perform as many rounds as possible of:

11 chest-to-bar pull-ups

7 hang squat cleans, 155 lb.

7 push presses, 155 lb.

Thursday 161222

Row 5,000 meters

Tuesday 161220

For time:

135-lb. thrusters, 10 reps

50 double-unders

135-lb. thrusters, 8 reps

40 double-unders

135-lb. thrusters, 6 reps

30 double-unders

135-lb. thrusters, 4 reps

20 double-unders

135-lb. thrusters, 2 reps

10 double-unders

Monday 161219

10 rounds for time of:

3 weighted pull-ups, 45 lb.

5 strict pull-ups

7 kipping pull-ups

For weighted pull-ups, place a 45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep. Then continue with strict pull-ups and kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Sunday 161218

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push jerk 5-5-5-5-5 reps

Johnson

Johnson

Complete as many rounds in 20 minutes as you can of:

245-lb. deadlifts, 9 reps

8 muscle-ups

155-lb. squat cleans, 9 reps

Thursday 161215

5 rounds for time of:

12 left-arm kettlebell snatches, 1.5 pood

12 right-arm kettlebell snatches, 1.5 pood

15-ft. rope climbs, 3 ascents

250-m row

Rest 3 minutes