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Holiday Week 12/31/14 New Year’s Eve

Warm-up: Coach's Choice. Strength: 5x Complex 3 deadlift, 3 hang power clean 3 front rack lunge-steps (per leg) 3 front squats Rest 90s between each round New Year's Eve Chipper 31 Hang Clean (95/65) 31 Double Unders 31 burpees over bar 31 Double Unders 31 Front Squat 31 Double Unders 31 Sit-ups 31 Double Unders 31 step ups (each leg) 31 Double Unders

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Holiday Week 12/30/14

Warm-up: 7 min 10 cal row 10 kb DeadLift 10 Goblet Squat 5 Push-up Strength: Rx'ed is Men use bodyweight, females use 75% bodyweight. Scaled is men use 75% bodyweight, females use 50% bodyweight. 2 min max effort Back Squat 3 min rest 2 min max effort DeadLift 3 min rest 2 min max effort Push Jerk - thoroughly warm up all movements. -try ...

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Holiday Week 12/29/14

Warm-up: 4 rds 1 min air dyne 15 Pass Through 10 O/H Squat Strength: 7x Complex 1 Snatch Pull 2 Hang Power Snatch 3 O/H Squat 4 O/H Lunge (alternating) Rest 2 min between sets. -work to a peak, but don't worry if you can't go very heavy. Conditioning: With a running clock complete 4 minute AMRAP of each movement Start at : 0:00- Power Clean (135/95) 4:00- ...

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