12/15

A. Front Foot elevated reverse lunge w/ DB; 8-10/leg x3; Rest 60 seconds between legs
25, 30, 30

https://www.youtube.com/watch?v=EFAiJrIehtQ

B. Yoga push up; 5-6×4; Rest as needed – https://www.youtube.com/watch?v=HvghDKEkT6w

C1. DB 3 point row @11×2; 10-12/arm; Rest 60 seconds
30, 35, 35, 35

C2. DB elbow supported external rotations @1111; 8-10/arm; Rest 60 seconds x3-4 sets
10, 10, 15, 15

D. EMOM 12 minutes; 30 second hollow rock hold -https://www.youtube.com/watch?v=VyrUmzIHmzw
*** HARD, 20 secs avg per min.
+
4 RFT
1 TGU per arm * 1 pood
100 meter farmer walk 1.5 pood per hand
time: 9:20

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12/15

12/12

Event 1
Establish max 5-repetition load in DB hang clean and jerk
#40

Event 2
For time
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
UB Strict supine ring rows
*Set rings to hip-height, set feet on 20″ box – Must break btwn sets – 10 minute time cap where remaining repetitions are added to time cap (ex. 10:19 for 19 remaining Rows) – no partial sets are allowed in scoring
Time: 9:57

Event 3
For time
40-30-20
Russian KB Swings 1.5 pood
Row calories
*No penalty for breaking up sets
11:47

12/12

12/11

Event 1
Establish max 5-repetition load in DB hang clean and jerk

Event 2
For time
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
UB Strict supine ring rows
*Set rings to hip-height, set feet on 20″ box – Must break btwn sets – 10 minute time cap where remaining repetitions are added to time cap (ex. 10:19 for 19 remaining Rows) – no partial sets are allowed in scoring

Event 3
For time
40-30-20
Russian KB Swings 1.5 pood
Row calories
*No penalty for breaking up sets

12/11

12/10

A1. Reverse Pattern Squat; 12; Rest 20 seconds – https://www.youtube.com/watch?v=rp1dt7ID_LM
A2. Goblet Elevator squats; 8-10; Rest 90 seconds x3-4
15, 15, 15, 15

B. Tall kneeling OH DB to stand; 6-8/side x4; Rest 60 seconds between sides – https://www.youtube.com/watch?v=bL0bXUG2QWI
15, 15, 15, 15

C1. DB chinese Row; 4-5/side; Rest 20 seconds – http://www.catalystathletics.com/exercise/292/Dumbbell-Chinese-Row/
30, 40, 45, 45

C2. Barbell Push Press @30×1; 4-5; Rest 90 seconds x3-4 sets
65, 85, 90, 95

****** DNF –ran out of time

D1. sidelying external rotation @1111; 4-5/arm; Rest as needed – https://www.youtube.com/watch?v=oNCuZh2Os_U
D2. Reverse Crunch; 15 reps; Rest 75 seconds x3 sets – https://www.youtube.com/watch?v=rbemelnkHag
+
4 RFT
100 meter overhead walk w/ 20# medicine ball
12 yoga push ups
400 meter run

12/10

12/09

Side Plank clamshells 5×5 per side – https://www.youtube.com/watch?v=2rHaVGhEChg
+
A1. Toe Touch; 15; Rest 20 seconds – http://www.functionalmovement.com/exercises/toe_touch_progression – use a 25# plate

A2. Deadlift; 3-4×3; Rest 2 minutes – light, sit back into the hips, keep weight back, video and make sure bar moves only vertically.
105, 135, 155

B. WTD Pull up; Build to a 3RM
25, 32, 35

C. 1-arm 1- leg DB floor Press w/ bridge @11×5; 5-6/arm x3; Rest 90 seconds – https://www.youtube.com/watch?v=q_Y4rTCYZmE
20, 25, 30

D. Trap 3 raise @1116; 1-4×4; Rest as needed – https://www.hyoutube.com/watch?v=NGghJxgKAjs
2.5 (4), 5 (3) , 5(3) HARD

+
4 sets
250 meter row
Rest 3:00
– record time per row

01:00
0:59.5
0:58.2
0:56.8

12/09

12/8

A. DB Reverse Lunge; 10-12/leg x3; Rest as needed –
30, 35, 40

B. Yoga push up; 10-12×4; Rest as needed – https://www.youtube.com/watch?v=HvghDKEkT6w

C1. DB 3 point row @11×2; 6-8/arm; Rest 60 seconds
30, 35, 35, 40

C2. DB elbow supported external rotations @1111; 6-8/arm; Rest 60 seconds x3-4 sets
10, 15, 15

D. EMOM 12 minutes; Reverse Crunch x10 *** Brutal, avg 7 to 8 reps per min.
+
30 sets
30 seconds row 80%
30 seconds rest/walk
– all sets within 1 second for your average 500 meter pace or else terminate the workout

12/8