A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M.»

 

B] « 10 Seconds to Hogmanay »

 

10 Rounds for time of :

 

1 Clean + 1 Front Squat @ Bodyweight

 

PROTOCOL :

 

  • Add one set of Clean and Front Squat each successive round until 10 rounds.

    • 1st Round = 1 Clean + 1 Front Squat

      ...

A] 10 - 15  minutes of :

Warm-Up / «D.R.O.M.»

 

B] Shoulder Press

5 Sets of 5 Reps

 

PROTOCOL :

 

  • Use the first four sets as ramp-ups and the heaviest weight for the fifth set.

  • TIME CAP : 20 Minutes.

 

C] AMRAP 15 Minutes of :

5 Handstand Push-U...

A] 10 - 15 minutes for :

Warm-Up / «D.R.O.M.»

 

B] Every 90 seconds for 15 Minutes 

1 Deadlift + 1 Power Clean + Jerk

 

 

PROTOCOL :

  • Increase load over the course of 10 sets.

 

C] 3 Rounds for time of :

25 Wall-Ball @ 20/14

15 Deadlifts @ 185/135

5...

A] 10 - 15 minutes of :

Warm-Up / « D.R.O.M. »

 

B] 10 - 8 - 6 - 4 - 2 reps

Back-Squats

 

TIME CAP : 20 Minutes.

 

C] 21 - 18 - 15 - 12 - 9 - 6 - 3 for time of :

Hang Squat Snatch @ 75/55

Box-Jumps @ 24/20

 

5 Burpees between sets

 

TIME CAP : 15 Minutes...

A] Warm-ups / « D.R.O.M. »

 

B] « 12 Days of Christmas »

Par : Anthony Ahier

 

For Time of :

 

1 x 12 Calories row

2 Thrusters @ 135/95

3 Chest-to-Bar Pull-Ups

4 Box Jumps @ 24/20

5 Deadlift @ 135/95

6 Kettlebell Swings @ 32/24

7 Toes-to-Bar

8 Hang Power Clean @ 135/95

9 Wall-Ball @...

A] 10 - 15 Minutes of 

Warm-up / « D.R.O.M. »

 

B] Every 90 seconds for 15 minutes :

20 Double-Unders

1 Power Snatch

1 Hang Power Snatch

 

PROTOCOL :

  • Increase load over the course of 10 Sets.

  • No re-gripping between thw P.S. and the H.P.S.

 

C] AMRAP 12 Minutes :

5 Powe...

A] 10 - 15 Minutes of :

Warm-Up / « D.R.O.M. »

 

B] 5 Sets of 5 Reps of :

Front Squats

 

PROTOCOL 

  • Use same challenging load for all 5 sets. Make sure to have appropriate ramp-up.

  • TIME CAP : 20 Minutes

 

C] 30 Rounds for time of :

Combo

Clusters / Burpee-Box Jumps ove...

A] 10 - 15 minutes of :

Warm-Up / « D.R.O.M. »

 

B] EMOM 10 minutes of :

Clean Complex

1 Power Clean

1 Hang Power Clean

1 Squat Clean

 

PROTOCOL :

 

  • No re-gripping.

  • Increase load over the course of 10 sets.

 

C] Benchmark « Diane »

 

Compare to 2014.06.12

 

21 - 15 - 9 for...

A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M.»

 

B] For time of :

 

Buy in : 

1000M Row

 

Then....

 

30 - 20 - 10 reps of :

Thrusters @ 95/65

Bar-Facing Burpees

 

100 Double-Unders after each sets (3X).

A] 10 - 15 Minutes of :

Warm-Up / « D.R.O.M. »

 

B] 5 Sets of 5 Reps of :

Overhead Squats

 

PROTOCOL 

  • Use same challenging load for all 5 sets. Make sure to have appropriate ramp-up.

  • TIME CAP : 20 Minutes

 

C] AMRAP 15 Minutes of :

15 Box Jumps @ 24/20

12 Kettlebell S...

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