Monthly Archives: December 2013

Teams of 2, alternating complete rounds. All levels 2 sets for max rounds 3 minute AMRAP 12 Box jumps 24/20 1 Sled push 200/150 60 seconds Rest 3 minute AMRAP 12 T2B 5 calories on Airdyne 60 seconds rest 3 minute AMRAP 12 KB swings 25 DU 60 seconds rest 3 minute AMRAP 12 Ring dips 5 calories on Ski Erg 60 seconds rest  

All levels Tabata Row – rest 60 seconds Tabata Air squat – rest 60 seconds Tabata Pull ups – rest 60 seconds Tabata Push ups – rest 60 seconds Tabata Sit ups – rest 60 seconds Add up all reps for a total score

Fitness 3 sets: Single arm, single leg DB shoulder press x 6 each One arm DB row x 8-10 each arm Goblet squat x 6 (3 second pause) 6 sets: 4 minute clock 400 m row 10 DB thrusters Rest with time remaining Performance 3 sets: Front rack BB lunges x 6-8 Strict shoulder press x 3-6 Rest 60 seconds 6 sets: 4 minute clock: 500 m row 10 thrusters 95/65 Rest with time remaining Sport 15 minute to establish 1 RM Snatch 15 minutes to establish 1 RM C&J 15 minutes to establish 1 RM Front Squat  

Dec 16 2013 from Keith Riel on Vimeo. Fitness and Performance Back Squats 5-5-5-5-5 8 minute AMRAP* 1-2-3-4-5-6… Burpees + 10-20-30-40-50… DU ***start workout with 10 WB, then every 2 minutes repeat 10 WB Sport With the clock running… 3 rounds of: 6 power snatch 75/55 6 lateral burpees @5 minute clock 4 rounds of: 6 T2B 9 Box jumps 30″ 12 SDHP 75/55 @15 minute clock: 5 rounds of: 3 HSPU 6 CTB pull ups 9 wall balls 30 DU