Wednesday 141231

5 rounds for time of:

20 strict ring dips

135-lb. thrusters, 14 reps

There should be no bend of the leg or hip in the strict ring dip.

Tuesday 141230

Hang squat snatch 1-1-1-1-1-1-1 reps

Luke

Luke

For time:

Run 400 meters

155-lb. clean and jerks, 15 reps

Run 400 meters

30 toes-to-bars

Run 400 meters

45 wall-ball shots, 20-lb. ball

Run 400 meters

1.5-pood kettlebell swings, 45 reps

Run 400 meters

30 ring dips

Run 400 meters

155-lb. weighted lunges, 15 steps

Run 400 meters

Saturday 141227

10 rounds on the C2 rower of:

Pull a sub-1:25/500-m pace for as long as possible

Rest 3 minutes

Scale pace as needed so that first interval can be maintained for approximately 1 minute.

Friday 141226

21-18-15-12-9-6-3 reps for time of:

95-lb. power cleans

Sit-ups

Back extensions

Loredo

Loredo

6 rounds for time of:

24 squats

24 push-ups

24 walking-lunge steps

Run 400 meters

Tuesday 141223

Chest-to-bar pull-up ladder

Rest 5 minutes

1/2 body-weight overhead squat ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Monday 141222

Deadlift 1-1-1-1-1-1-1 reps

Kelly

Kelly

5 rounds for time of:

Run 400 meters

30 box jumps, 24-inch box

30 wall-ball shots, 20-lb. ball

Friday 141219

Ring push-up ladder

Rest 5 minutes

Body-weight front squat ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.