12/12/14
6 minute EMOM: 5 deadlifts 40 mountain climbers
12/11/14
For time: 100 double unders 80 jumping lunges 30 DB push press 30 DB hang cleans 40 KB swings 20 burpees 10 DB thrusters
12/10/14
4 rounds: 400 m run max effort pullups max effort squats
12/09/14
5 minute AMRAP: 1 power clean 5 burpees — Rest for 1 minute — 1-2-3-4-5: power cleans front squats
12/08/14
6 minute AMRAP: 3 overhead squats 6 weighted lunges 6 hand release pushups
12/05/14
3 rounds for time: 6 bench press 30 wall balls
12/04/14
13 minute AMRAP: 200 m run 5 burpee box jumps
12/03/14
For time: 10-9-8-7-6-5-4-3-2-1: Handstand pushups Supermans Goblet squats — 400 m run
12/02/14
8 minute alternating EMOM: ‘Odd’ minutes: 5 hang power cleans 15 bar jump overs ‘Even’ minutes: 10 kettlebell swings 10 kettlebell high pulls