Work Capacity / Stamina

AMRAP 8 minutes
3 Curtis P's @ 115#
10 Toes to Bar

Rounds: 6 + 2

Strength / Work Capacity

Then:
3 rounds for time
21 Power Snatch 95#
21 Box Jumps 26"
21 Push Ups

Time: 8:22

Rest Day

Strength / Work Capacity

10 minutes to establish a 1RM Shoulder to Overhead
Worked to 225#
failed attempt @ 255#

Work Capacity

"Freak"
21-15-9 rep rounds for time of:
95lb. Thruster
Pull Ups
Immediately after the 9th Pull Up complete:
30x Clean and Jerk @ 135#

Time: 10:42

Rest Day

Rest Day

Merry Christmas

Strength Work Capacity

Strict Press 3-3-3-3-3
Worked to 145#

Then:
3 rounds for time of:
200m Row right arm only
12 Wall Ball @ 20#
200m row left arm only
12 Wall Ball @ 20#

Time: 8:40

Benchmark FGB / Strength

"Fight Gone Bad"

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

Score: 387

Then:
Back Squat 5-5-5
Worked to 260#

Strength / Work Capacity

Dead lift 3-3-3
Worked to 385#

Then:
In 90 seconds complete 1 rope climb
In the remaining amount of time do AMRAP abmat sit ups
8 rounds

Score by number of sit ups completed

Score: 153

Rest Day

Work Capacity

7 rounds for time:
4 Burpee Deadlifts
3 Burpee Power Cleans
2 Burpee Squat Cleans
1 Burpee Squat Clean and Jerk

Used 155# Barbell

Time: 9:56

Benchmark "Nutts" / Benchmark "Elizabeth"

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Time: 21:21

Then:
21-15-9 rep rounds for time of:
Clean 135#
Ring Dip

Time: 6:33

Rest Day

Benchmark "Helen" / Benchmark "Grace"

3 Rounds for time of:
400m Run
21 KB Swings @ 53#
12 Pull Ups

Time: 7:39

Then:
"Grace"
30 Clean and Jerk @ 135#

Time: 2:48

Rest Day

Benchmark "Fran" / Strength / Work Capacity

21-15-9 rep rounds for time of:
95lb. Thruster
Pull-Ups

Time: 2:38 (PR)

Then:
Every minute Back Squat 225# x 3 reps for 10 minutes

Then:
5 Rounds (minutes)
On the top of every minute do 5x Shoulder to Overhead @ 135#
In the remaining minute do AMRAP Double Unders

Benchmark "Filthy Fifty" / Work Capacity

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Time: 17:31 (PR)

Then:
AMRAP 20 min.
400m Run
2 Squat Snatches @ 135#
3 Pistols each leg (alternating)
4 Handstand Push Ups

Rounds: 7

Rest Day

Strength / Work Capacity

Work up to 1rm Bear Complex
1x Bear Complex =
Power Clean
Front Squat
Push Jerk
Back Squat
Push Jerk
5 rounds unbroken

Worked to 155#

Then:
AMRAP 6 min.
5 Pull Ups
10 Push Ups
15 Air Squats

Rounds: 9

Then:
AMRAP 6 min.
3 Deadlifts @ 275#
6 Burpees

Rounds: 7 + 4

Then:
3 Rounds for time of:
20m Handstand Walk
10 Burpee 180s
7 KB Clean and Jerk @ 2x 53#

After three rounds immediately complete:
Knee Jump + Box Jump from 20" 24" 24" 30"

Time: 8:05

Rest Day

Work Capacity

AMRAP 10min.
60m Sprint
15 Unbroken Chest to Bar Pull-Ups

Rounds: 3

5 min. Rest then:
AMRAP 10 min.
10 Ring Dips
10 Box Jumps @ 30"

Rounds: 11 + 3

Strength / Work Capacity

Snatch heavy single
Worked to 145#

Then find 1rm Overhead Squat
Worked to 215#

Then:
Dead lift AMRAP @ 70%
3 unbroken sets to failure

13, 12, 12 rep rounds

Then:
3 rounds for time of:
500m Row
21 Double Unders
7 Shoulder to Overhead @ 165#

Time: 12:09

Rest Day

Strength / Work Capacity

Front Squat 3-3-3-3-3

Every work load done @ 255#

Then:
5 rounds for time of:
7 Front Squats @ 185#
7 Toes to Bar
7 Ring HSPU

Time: 15:35

Strength / Work Capacity

Work up to heavy Clean and Jerk
Worked up to 235#

Then:
1-10 Ladder of 155# Clean and Jerk
1 round after each set of C&J:
5 Pull ups
10 Push Ups
15 Air Squats

Time: 20:20

Rest Day

Rest Day

Work Capacity / Stamina

“The Lullaby” @ 105#

A. At the top of every minute do 5 Power Snatches (100/75#) with the remaining time perform as many burpees as you can. Time stops when you get to 100 burpees.

Rest 5 minutes

B. At the top of every minute do 5 OH squats (100/75#) with the remaining time perform as many double unders as you can. Time stops when you get to 300 double unders.

a. 10:57 b. 11:46 used 105# barbell

Then:
3 rounds:
400m run
20 floor wipers @ 135#

Time: 8:11

Rest Day

Strength / Work Capacity / Stamina

Bench Press 3-3-3-3-3
1) 185#
2) 205#
3) 210#
4) 210#
5) 215#

Then:
3x 135# to failure

Then:
21-15-9 reps for time of:
115# Push Press
Chest to Bar Pull Ups
Box Jump @ 30"

Time: 5:58

Then:
1000m Row
25 Wall Ball Shots @ 20#
750m Row
20 Wall Ball
500m Row
15 Wall Ball
250m Row
10 Wall Ball

Time: 15:04