“Ricky“

Complete as many rounds as possible in 20
minutes of:
10 Pull-ups
70# kettlebell Deadlift, 5 reps
135 pound
Push-press, 8 reps

durability:

3 rounds:  10 GHD-10 back extensions

Hidalgo“

For time:
Run 2 miles
Rest 2 minutes
135/95 pound Squat clean, 20 reps
20 Box jump, 24″ box
20 Walking lunge steps with 45/25lb plate held overhead
20 Box jump, 24″ box
135/95 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

Stretch!!

Concept 2 Rowing Class

Pick drills – slides

Warmup 10 min.

Power Pyramid

500m row-500m ski
400m row-400m ski
300m row-300m ski
200m row-200m ski
100m row-100m ski
Repeat 3 times  26-30 spm

Performance Athletics:

ROM drills – 1500m row
Kettle Bell warmup drills
“tabata”  :20:10 x 6
swing
row 250
kte
row 250
goblet squat
row 250
sumo deadlift
row 250
tricep pushup
row 250

• 5 rounds OF:  6 pull ups, 12 push ups,
  17 squats
• Run 800 m or Row
  1000m

Strength: B. Squat
3×10

Durability:  STRETCH!!!

20 min Amrap

• 400 m run = around the
  building
• 21 DL 155/125

Concept 2 Rowing Class

Pick drills – slides
warmup 10 minutes

:90 hard :30 rest 10 rounds
rest 5 minutes
REPEAT!

“THE 12 DAYS OF CHRISTMAS”

1 Christmas Power Snatch (95# / 65#)

2 Ring dips

3 Burpees

4 Pull-ups

5 Toes-2-Bar

6 Push-ups

7 Air-Squats

8 Jumping Lunges (each jump = 1)

9 Box Jumps (20″ for Men & Women)

10 10′ Wall-Balls (20# / 14#)

11 KBS (53# / 36#)

12 Thrusters (95# / 65#)

Rom Drills

30 squats – 20 rollovers – 30 oh squats

slides – paddle
10m warm up

4 rounds:

500m row
250m ski
27 kettlebell swings
1000m row
250 ski
27 kettlebell swings

Lordy Lordy Look Who’s 40……..Mary Spaller!!!

Baseline: ROM
Drills.

800m
Run

Strength: Working
deadlift

Chipper: 15
x Deadlift @90% 3RM, 30x SDHP @75#, 200m overhead lunge with 45# bar or
plate

Work
Capacity: 4 Rounds for
time:

• 5 x Power Clean
  (135 / 95#)
• 10x
  Pull-ups
• 15 KB Swing
  (70#/55#)
• 200
  run

Durability: 50 x GHD
sit-ups. 50 x GHD hip extensions.

Active
Stretch or Yoga

Concept 2 Rowing Class

Warmup 10 min

Intervals:  x4

2min @ 26 spm/1min rest
3 min @ 26spm/2omin rest

Cool Down.

Performance Kettle Bell Training!

ROM drills – 800m run/row
Kettle Bell skill drills

Phase 1:

5 rounds
1- arm swing alternating hands 25 swings
10 burpees
rest 1 minute

Phase 2:

15 min AMRAP

5 Snatch R
1 Reverse TGU
5 Snatch L
1 Reverse TGU

Stretch!

14 min amrap

• 3 HSPU
• 6 ring dips OR BOX DIPS
• 9 box jumps
• 12 DU  OR 24
  REGULAR

Practice:

HANDSTAND HOLDS :30

L SIT BOX HOLDS :30