Wednesday December 31, 2014

REST DAY

Ponder what you would like to accomplish in the New Year!

Review last year's goals:
Thursday, January 02, 2014

Tuesday, December 30, 2014

MAKE-UP DAY

Monday December 29, 2014

3 Rounds
50 Double Unders (150 Singles)
40 Air Squats
30 Situps (unsecured)
20 Pushups (hand release)
10 Push Press/Jerks (60#/95#)

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Tuesday, December 31, 2013

Sunday December 28, 2014

REST DAY

Saturday December 27, 2014

21-18-15-12-9-6-3
Power Cleans (60/95#)
Situps
Good Mornings (30/45#)

December 26, 2014

"Annie"

50-40-30-20-10
Double Unders
Situps

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Friday, July 11, 2014

Thursday December 25, 2014

MERRY CHRISTMAS

Wednesday December 24, 2014

12 Days of Christmas

12 Knees to Elbows
11 Overhead Squats (60#/95#)
10 Situps
9 SDHP (60#/95#)
8 Pushups
7 Deadlifts (Body Weight)
6 Pullups
5 Kettlebells (35#/53#)
4 Burpees
3 Squat Cleans (60#/95#)
2 Box Jumps (20"/24")
1 Clean and Jerk (60#/95#)

Do 1 C&J, then 2 Box Jumps and 1 C&J, then 3 Squat Cleans and 2 Box Jumps and 1 C&J, then 4.... Until you complete all 12 days of Christmas.

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Sunday, December 22, 2013

Tuesday December 23, 2014

20-15-10
200M Run
Kettlebells (35#/53#)
Burpees
Situps (Unsecured)
Finish with a 200M Run

There are 4 Runs. One at the beggining of each round and finish with one.

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Tuesday, December 10, 2013

Monday December 22, 2014

REST DAY

Wednesday December 17, 2014

5 Rounds
25 Double Unders
15 Knees-to-elbows
20 yard (60 feet) Overhead Walk (60/95#)

Tuesday December 16, 2014

REST DAY

Monday December 15, 2014

3 Rounds
50 Calorie row
150 Double Unders
50 Walking Lunges

Sunday December 14, 2014

ACTIVE REST DAY

Saturday December 13, 2014

REST DAY

Friday December 12, 2014

30 Turkish Getups
1 mile Run

Thursday December 11, 2014

MAKE-UP DAY

Wednesday December 10, 2014

REST DAY

Tuesday December 09, 2014

800M Run
10-9-8-7-6-5-4-3-2-1
Burpees
Situps
Pushups (Hand Release)
Squats
800M Run

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Sunday, December 01, 2013

Monday December 08, 2014

AMRAP in 20 minutes
10 Pullups
20 Back squats (60/95#)
30 Double Unders

Sunday December 07, 2014

REST DAY

Saturday, December 06, 2014

MAKE-UP DAY

OR

ACTIVE REST DAY

Friday December 05, 2014

1000m Row or Run
30 Ring Dips
30 SDHP (45/75#)
30 HSPU
30 Power snatch (45/75#)
30 Burpees
30 Pullups
30 Thrusters (45/75#)

Thursday December 04, 2014

REST DAY

Wednesday December 03, 2014

1000m Row
50 Situps
750m Row
40 Wallballs
500m Row
30 Double Unders
250m Row
20 Pushups

Tuesday December 02, 2014

75 Kettlebell Swings (35/53#)
1 mile Run
75 Kettlebell swings

Monday December 01, 2014

REST DAY