Week of 23 - 27 Dec

23 Dec 2013:

 

"Fight Gone Bad" (3 rounds)

One minute of work per exercise with 3 minute rest between rounds

Row/Burpees

Wall Balls

SDLHP @ 75lbs

Box Jumps

Push Press @ 75lbs

 

24 Dec 2013:

“12 Days of Christmas”

3 Rounds

12 Burpees

11 Box Jumps
10 Air Squats
9  Toes to Bar
8  Hand Release Push-ups
7  Kettle Bell Swings
6  Pull-ups
5  Wall Balls
4  Turkish Get-ups (2 each side, w/k-bell)
3  Laps around the track
2  Lunges with Kettlebell overhead
1  Bear Complex 135/115

25 Dec 2013:

Christmas No Workout

26 Dec 2013:

5K Row or 3 mile run.

27 Dec 2013:

"Coffey"For time:

Run 800 meters

135 pound Back squat, 50 reps
135 pound Bench press, 50 reps
Run 800 meters
135 pound Back squat, 35 reps
135 pound Bench press, 35 reps
Run 800 meters
135 pound Back squat, 20 reps
135 pound Bench press, 20 reps
Run 800 meters
1 Muscle-up or 3 pull-ups and 3 dips