Category: Blog

A. 6-6-6-6 Weighted Pull-ups B. 20 minutes of skill work (handstand walk, pistols, double-unders, etc).  

A. 5-5-5-5 Power Clean (work to 80% 1RM) B. 3 rounds for time: 100m Row 15 KB Swing (2/1.5 pood) 25 Push-ups 5 Double-unders 50 Squats

5 rounds for time: 1000m Row 20 KB Swings (1.5 pood/1 pood) 30 Push-ups 9 Double-unders

A. 5-5-5-5-5 Push Jerk B. 4 rounds for time: 10 Pistols 5 Muscle-ups 3 Snatch (115/95)

A. 1-1-1-1-1-1-1 Shoulder Press (work to 90%+ 1RM on last set) B. 4 rounds for time: 25 Sit-ups 20 Pull-ups 15 Ring-dips

21-15-9 for time: Burpees Kettlebell Swings (1.5/1 pood) Double-Unders

A. Complete 25 strict HSPUs not for time. B. 3 rounds for time: 250m Row 10 KB Swings (2/1.5 pood) 20 Chest to floor Push-ups

A. 5-5-5-5 Front Squat (last set at 75% 1 RM) B. 9-6-3 for time: Thruster (135/95) Squat Clean (135/95)

Time to work off Christmas dinner.  This workout is 12 rounds accomplished like the song, “12 Days of Christmas”.  The first round is Day 1, the second round  Day 2 then Day 1, the third round is Day 3 then Day 2 then Day 1 and so on until the 12th round and the 12th…

A. 5-5-5-5 Push Press (last set @ 80% 1 RM) B. For time: Row 500m 15 KB Upright Row (each arm) 20 HSPUs 25 Pull-ups 20 Ring Dips 15 Power Snatch (75/55 lbs)