December Eleven 2009

Warmup:
5 Rounds
10 Box Jumps
5 Clapping Pushups
5 Knees to Elbows

Training:
AMRAP in 20 min.
10 DB Thrusters
10 Weighted Situps
10 Stiff Leg Deadlifts

December Ten 2009

Warm up:
3 Rounds
50 ft. Waiter's Walk Lunge @ 2x 25# DBs
5x Manmakers with 25# DBs
5x Hang Squat Snatch @ PVC

Training:
1) 8 Rounds
3x Hang Squat Snatch + Overhead Squat
(increase weight each round to hard but doable)
Instep Stretch

2) 8 Rounds
3x Hang Power Clean + Push Press
(Start at ending weight of 1)
Pigeon Stretch

3) 8 Rounds
3x Hang Squat Clean
(Start at ending weight of 2)
Prisoner Stretch

December Eight 2009

December 8
Warmup:
5 Rounds
100 Rope Jumps
25 Step ups
20/20/20 Ab Bridge

Practice:
Hang Snatch with PVC x 15 (strive for perfect reps)

Training:
5 Rounds for time of
20 Pullup
30 Pushup
40 Situp
50 Squat

Rest 3 minutes between rounds

Record time to complete

December Seven 2009

Warm Up: 3 Rounds
5x Pull Ups
10x Dips
15x Push Up
5x Dislocates

Training:
(1) 8 Rounds
3x Bench Press (Increase load each round until 3x is hard)
20/20/20 Ab Bridge Complex (20 sec side bridge, 20 sec. front bridge, 20 sec. side bridge)

(2) 8 Rounds
3x Weighted Dip (Increase load each round until 3x is hard)
6x Weighted Situps

(3) 8 Rounds
3x Weighted Pull up (Increase load each round until 3x is hard)
5x Seated Russian Twist @ 20# (10x total)

December Five 2009

Warm up:
3 Rounds
50 x Jumping Jacks
15 x Squats
10 x Weighted situps
5 x Pullups

Practice:
Double Unders

Training:
5 Rounds
150 ft. Bear Crawl
15 x Burpees
15 x Knees to Elbows

December Three 2009

Warm Up:
3 Rounds
15 Box Jump @ 20"
15 KB swings @ 16 kg
5 Knees to Elbows
5 Dislocates

Practice: Headstands

Training:
For Time
25 Squats
25 Pushups
25 Pullups
25 Situps
50 Squats
50 Pushups
50 Pullups
50 Situps
75 Squats
75 Pushups
75 Pullups
75 Situps

If you weren't here on the December 2nd, you missed Lukas kicking ass. Watch below.

December Two 2009

Warm up:
3 Rounds
50 ft. Waiter's Walk Lunge @ 2x 25# DBs
5x Manmakers with 25# DBs
5x Hang Squat Snatch @ PVC

Training:
1) 8 Rounds
3x Hang Squat Snatch + Overhead Squat
(increase weight each round to hard but doable)
Instep Stretch

2) 8 Rounds
3x Hang Power Clean + Push Press
(Start at ending weight of 1)
Pigeon Stretch

3) 8 Rounds
3x Hang Squat Clean
(Start at ending weight of 2)
Prisoner Stretch