the holiday season...

Sun Nov 27
A1- front squat @30x0 x3, 15sec- 225/ 245/ 255(2)/ 255(2)/ 225(2)
A2- pullups (AMRAP c2b/ AMRAP strict/ AMRAP kip) 6min- 28(10/8/10)/ 28(8/7/13)/ 26(7/6/13)/ 26(7/5/14)/ 30(6/6/18)
B1- RDL @40x1- 225(6)/ 275(6)/ 315(6), 15s
B2- tricep press down @31x1- 87.5(6) x3, 15s
B3- back ext @2020 x10 25/ 50/ 75, 15s
B4- curl @30x1 x6- 105 x3 sets, 5min

Mon Nov 28
1 min burpees - 27
2 min 2pd KBS - 48
3 min DU - 205
+
20 CJ 135
400m run
20 CJ 135
~4:29
+
100 hollow rocks
100 unanchored straight leg situps

Tues Nov 29
rest

Wed Nov 30
100 cal airdyne
1-10 ladder 95lb thruster / pullups
~3:57

Thurs Dec 1
rest

Fri Dec 2
am
A1- ring dip 31x1- 70(5)/ 105(4)/ 115(3)
A2- med grip PU 22x0- 70(4)/ 80(3)/ 80(3)
B- 10 rounds on 60s
1 legless rope climb
5 ring press outs

afternoon
unbroken 3.0
100 UB DU
50 UB KBS 2pd
75 UB DU
50 UB lunges
100 UB DU
~5:51
+
A- clean - 225(3)/ 245(2)/ 275(f)
B- power snatch/snatch/OHS 1/2/3- 135/ 155/ 165/ 175 (all sets tng)
C- jerk 3x3, 80%- 185/ 205/ 225(pr)
D1- skull crushers 41x1- 105(8)/ 115(5)/ 115(5)
D2- reverse bb curl- 95(6)/ 95(6)/ 105(4)

pm
A- squat- 275(16/8/8), 2min bw sets
B- 10min Z1 airdyne 100 cal
C- 10 GHDSU 30lb @4020

Sat Dec 3
5min AMRAP
10 DU
5 Bulgarian ring dips
5 KB snatch ea arm, 2pd
~5 +15

(+ 1hr rest)
crossfit 4 coss
- while one partner works, the other holds a 45lb plate OH
- 100 du / 10 pistols/ 50 hand release pushups/ 50 pullups/ 100 1.5pd KBS/ 50 t2b/ 50 burpees...
~13:24... and a lot of fun...

(+ 8hr rest)
4 time:
10 C&J 175lb
250m row
10 C&J 155lb
250m row
10 C&J 135lb
~4:35
- all C&J ub and fast...
- spent 2 much time removing clips and stripping weight (~20s ea round)

(+ 8min rest)
4 time:
21/ 15/ 9
95lb OHS
burpees
~3:25
- all ub but burpees slow
- OHS felt gd

+
A1- bench press 255 x6/ 5/ 4, 20sec
A2- bulg ring flys @31x1 x7, 3 sets, 5min rest

Sun Dec 4
A- RDL @41x1- 225(6)/ 295(6)/ 325(6)/ 345(3)
B- sumo DL- 345(10)/ 375(5)/ 401(5)
C- press 114lb- 13, 10, 8; 2min rest
D- Bulgarian RHSPU x5 strict
+
60min run with 20lb vest
~6.5mi

Mon Dec 5
rest

Tues Dec 6
am
5 RFT (60s rest between rounds)
10 ring extensions (5ea arm)
10 sots press 45lb
~10:50
+
100 unanchored situps with 2kg medball

Wed Dec 7
A- power snatch/snatch- 155/ 165/ 175/ 185
B- snatch balance- 155(3)/ 185(3)/ 205(3)/ 225(1-pr)
C- OHS- 225 x6
D- 30 NGIBP bw (190)- 5:56 (pr)
+
50m sprint x4, 2min rest
+
4 rounds, 4min rest bw rounds:
5 DL tng, 20sec airdyne cals
225/ 16
315/ 16
365/ 16
405/ 16
+
4 time
21 DL 225 / 21m handstand walk
15 DL 225 / 15m handstand walk
9 DL 225 / 9m handstand walk
~3:18

Thurs Dec 8
5min AMRAP
10 2pd KBS
20 DU
~7+16
lots of missed DUs... really want 8 rnds (4 in 2:28)
+
A- box squat- 225(5)/ 275(5)/ 295(5)/ 315(1)
B- 1.1/4 squat @4320 3x3- 225 (felt strong)
C- lunge 135 x20 steps
D1- bent over bb row @30x1- 185(5)/ 205(5)x3, 15sec
D2- seated high cable row @40x1- 100x5 x4, 3-4min rest

Fri Dec 9
rest

Sat Dec 10
am
A- power snatch(kg) / c2b PU - 84 / 52 ~136
B- 15/10/5 of sc 135, ring dip- 2:09
C- AMRAP 25, 5K row + burpees- 18:39 +113
+
pm
A- L-MU- bw/ 10/ 12/ 15/ 20/ 25/ 35/ 35/ 35 +3 at 8141 through bulg (consecutive)
B- jerk- worked up to 225 x3
C- press- 135 x6/5/5, 2min rest
D- Powell raises- 40x1- 15(8)/ 15(8)/ 20(6)

Sun Dec 11
airdyne
8 x 40s 85% / 20s 50%
8 x 30s 90% / 30s 50%
8 x 20s 95% / 40s 50%
~462 cal
+
500 various crunches

Mon Dec 12
rest

Tues Dec 13
7 RFT
7 jerk 135
7 burpees
7 c2b PU
~6:17
+
10 rnds airdyne
30s 90% / 30s 50% ~145 Cal
+
100 ring dips (4min)
+
10 rnds airdyne
30s 90% / 30s 50% ~160 Cal
+
100 pushups (4min)
+
10 rnds airdyne
30s 90% / 30s 50% ~165 Cal

Wed Dec 14
part 1-
15 min AMRAP du
15s unb ring L-sit with every break
~813 (263/ 140/ 120/ 120/ 110/ 60)

part 2-
A- Back Squat- 285 x10/5/5/5/5, 2 min bw sets
B1- PU w/ 70lbs AMRAP @ 2010- 8,7,6
B2- lat pulldowns x5, 200lbs, 3 sets
C- RDL @40x1 5x5- 225/275/315/335/365(3)

part 3-
6 RFT
250m row
25 pushups
~7:23

part 4-
200m handstand walk
~16:50 (pr)

Thurs Dec 15
3 sets-
8 tough TnG DL / Airdyne 20 sec: rest 3:30
~335/ 385/ 415
+
3 sets:
8 tough HPS / 10s 45lb bump grip hold / drag 500lb wt tree: rest 3:30
~ 135/ 135/ 145
+
3 sets:
10 tough KBS, 100lb db
10 burpees AFAP
run 160
rest 3:30
~ KBS ok, burpees fast, run tough

Fri Dec 16
rest

Sat Dec 17
part 1-
10 rounds
30s pushups
30s abmat situps
~ 250pu (25/rnd), 150su (15/rnd)

part 2-
A. OHS - 5 sets of 3 @ 70%- rest 90s- 90kg
B. Snatch Balance - build to tough single- 90kg
C. HSS heavy TnG reps - game pace - 4-7 reps; rest 1 min x5 sets- 70kg x 3,5,4,4,6

part 3-
HS walk AFAP 30 sec- 20-25 yrds, ub all but 1
10 sec rest
20 sec BJ's - 20"- 22/ 22/ 21/ 20/ 22/ 24
10 sec rest
Row 400 m - 1:17/ 1:19/ 1:21/ 1:23/ 1:22/ 1:20
rest WALK 4 min x 6

part 4
5 rounds 4 quality
10 ring flys
10 ring v-outs, press outs
10 db inv Fe-X, 15lb dbs
10 db planche throughs, 15lb dbs
+
A- press- 135(5)/ 141(5)/ 141(5)
B- back extensions- x25, 30lb; 4 sets

Sun Dec 18
A- bench- 225(10)/ 275(4) x3
B- skull crushers @51x1- 83(10)/ 103(6) x2
C1- supinated ring dip- 5/ 5/ 3, 10s rest
C2- curl- 115(3)/ 95(5) x2, 2min

Mon Dec 19
20 min AMRAP
60s ea movement (start)
60s airdyne bw movements
1- hr pushups- 50
2- air squats- 50
3- pullups- 26
4- HSPU- 18
5- situps- 45
6- lunges- 38
7- double unders- 70
8- pullups- 20
9- pushups- 50
10- burpees- 15
airdyne Cals- 225
total ~607
+
squat - 225(8) x3/ 241(5)/ 261(2) x2/ 275(1), 2min rest be sets

Tues Dec 20
A- snatch x2, 60s rest- 155/ 155/ 185
B- snatch balance x2, 4 sets- 185 x4 sets
C- pp(5)/pj(5)/sj(5)- 185lb, 60s bw movements
D- split jerk- 215(5)/ 235(1)/ 255(1)
E1- press @12x1,2min- 135(4)/155(4)/167(2)
E2- med grip pullups @22x0 3x3- 70/88/106
F- squat- 225(8) x3, 240(5), 260(2) x2, 275(1), 60s rest bw sets
G- back ext @4022, 30lb dball- 8 x3 sets

Wed Dec 21
airdyne
5 min Z1- 115
+
10 x 20s @ 100%, 2min rest (5 bw 5/6)
205- (24/ 22/ 21/ 19/ 19/ 20/ 19/ 22/ 19/ 20)
+
5 min Z1- 80
+
A- squat- 241(5) x4, 261(4), 275(2) x2, 311(1)
B- GHDSU @31x1- 10 reps, 5sets, 45s rest

Thurs Dec 22
wu- 5min airdyne- 100 Cal
A- power snatch-135(5)/ 147(3)/ 155(2)/ 155(5)/ 167(3)/ 172(2)
B- EMOTM 5 tng CJ- 155/ 161/ 167/ 172/ 185
C- 100 GHDSU for time- 3:28
D- 6" EROM RDL- 225(5)/ 275(5)/ 325(5)
E- Lunges- 135 x8, 6 sets (alt front/back sets)
F- L-MU 15lb x3

Fri Dec 23
rest

Sat Dec 24
5.5 mile run w/ 20lb vest
~44:57

Sun Dec 25 (merry Christmas)
10-1 ub kb snatch ladder ea arm, 2pd
~7:39
+
5 single arm kb jerk, ea, 2pd, 60s rest x5
5 single arm kb jerk, ea, 2pd, 45s rest x5
5 sa kbj, ea, 2pd, 30s rest x5
5 sa kbj, ea, 2pd, 15s rest x5
~21:00, 100 kbj 2pd ea!

Mon Dec 26
rest

Tues Dec 27
A- power snatchx1/ohs x3- 155/ 155/ 155
B- OHS @52x1- 185(6)/ 205(4)/ 225(2)
C- squat- 225(5)/ 295(2) x2
D- 1-12 ctb PU- 6:39 strict on hangboard

Wed Dec 28
run
10min Z1
+
8 x 30s 90%, 30s 50%
4 x 60s 90%, 60s 50%
2 x 90s 90%, 90s 50%
+
10min Z1
~5.25-5.5 miles

Thurs Dec 29
am
4 time- 10 MU/ 100 pp 75lbs/ 1000m row
~6:40
+
squat- 295(3)

pm
A- cgdl x1/ pc x2/ sj x1- 185/ 205/ 222/ 222
B- cgdl - built up to 425 x2
C- RDL- 345(5)/ 345(5)/ 345(7)
D- 60 bp 185 (15 situps q break)- 4:57 (15/ 12/ 9/ 10/ 8/ 6)

Fri Dec 30
8min AMRAP
5 sc 135
10 bu
15 KBS 1.5pd
~5 +10 (160 reps)
- had a lot left at the end... faster sooner
+
A- squat- 225(10)/ 295(5)
B- 1.1/4 squat- 225 3x3

Sat Dec 31
1-5 ub ladders x4 of 185lb hang squat clean
~9:16
- 92% effort... felt this in quads... 2rnds in 3:50, then slowed...

Sun Jan 1
part 1
A- 8 DL/ 60s airdyne, 2min rest - 295(39)/ 325(35)/ 345(35)
B- 10 KBS/ 60s burpee 30" hurdle hops, 2min rest- 3pd/ 10reps for all sets
C- 3 rounds- 15 pullups/ 20 pushups/ 25 situps, 60s rest- :57, :57, :57, PU on hangboard and felt fast
+
part 2
A- Press- 135(8)/ 146(5)/ 146(4)
B1- French press @40x1- 95(5) x3, 10s
B2- reverse curl @40x1- 95(5) x3, 2min
C1- Bulgarian ring dips @41x1- 53(3) x3, 10s
C2- supine pullups- 5 x3 sets, 2min

Mon Jan 2
A- squat- 245 x9, 4 sets, 2min rest

Tues Jan 3
A- hps- 165
B- hps x21, x3, 2min- 95(:30)/ 95(:30)/ 95(:35)
C- walk lunge x6 ea leg, 2min- 135/ 155/ 185

Wed Jan 4
5 sets
7 tng PJ- (135/ 155/ 175/ 187/ 187)
15 covp pullups- (all ub / strict)
3min rest
+
row sprints (meters)- :25, 2:35 rest x5
151/ 153/ 156/ 159/ 161

Thurs/Fri Jan 5/6- rest

Sat Jan 7
am
A- Squat- 262 x7, 5 sets, 2min rest

pm
part 1
A- snatch balance- 135(5)/ 165(3)/ 185(2)/ 205(1)/ 235(f)
B- kb clean/press 1.5pd, 5ea arm AMRAP in 5min- 9.5 rounds... 10 rounds in 5:16
C- :45 hsww / 25 situps, 60s rest, 3 rounds- 20 hsww ea arm, ea round.

part 2
3 rounds- 2min rest
135 lb thruster x10
90s row- (444/ 440/ 444)
+
3 rounds- 2min rest
3pd KBS x10
90s burpee 30" hurdle hops (15/ 15/ 16)
+
3 rounds- 1min rest
25 abmat situps
30s FLR on rings
25 back extensions

~gm2