101231

6 rounds:
8x right arm kettlebell snatch, 50lbs
8x left arm kettlebell snatch, 50lbs
8x wall ball, 20lb ball
8x box jumps, 24" box
8x pull ups

Scott: 12:40
Rob: 12: 30

101230

for time:
4 rounds of
16x push press, 95lb
16x recline row
16x sit-outs
16x sandbag lunge, 65lb
then 40x rope slams

Scott: 7:41

101228

6 rounds:
8x ghd back extensions
8x ghd sit ups
8x kb swing, 28kg
8x ring dips

Scott: 9:32

101227

for time:
30x pull ups
30x push ups
30x kb sumo high pull, 28kg
30x burpee
30x sb jump squats, 60lb bag

Scott: 4:16

101224

Alternate rounds with partner
4 rounds (below)
Then run 0.5 mi
Then 3 rounds of:
8x kb swing, 28kg
8x clapping push ups
4x rt arm kb hi pull, 28kg
4x lft arm kb hi pull, 28kg
8x ins and outs

Scott and Mike 13:00

101223

4 rounds
12x pull ups
12x predator band swimmers
12x rt arm kb row, 28kg
12x lft arm kb row, 28kg
12x clean and press, 85lb
1x 50 yard sprint
-then 30x rope slams

Scott: 12:57

101222

6 rounds:
10x kettlebell swing, 50lbs
10x jumping squats, body weight
10x recline row
10x resistance band press

SH: 9:29

101219

3 rounds then run 400m then 3 more rounds of:
7x kb swing, 50lb
7x left arm kb clean and press
7x right arm kb clean and press
7x ins and outs
7x push ups

Scott: 11:01

101218

4 rounds:
run 400m
8x push press, 115lb
8x pull ups
8x ghd sit ups

SH: 13:10

101216

4 rounds of
10x alternating kb step ups, 100lb, 15" step
20x kb swing, 50lb
30x sit ups
40x push ups

Scott: 11.50

101214

6 rounds:
10x kb sumo high pull, 88lb
10x resistance band lunge
bench press (10x 185#, 10x 185#, 8x 205#, 8x 205#, 5x 235#, 5x 235#)

101212

5 rounds of
3 minutes on two minutes off:
7x kb swing, 28kg (32kg last two rds)
7x burpee
7x predator band press

Scott:
rd1: 3 2/3
rd2: 3 2/3
rd3: 3 1/3
rd4: 3 2/3
rd5: 3 2/3

101208

three rounds of
10x dumbbell  swing, 50lb
5x right arm dumbbell snatch, 50lb
5x left arm dumbbell snatch, 50lb
10x t-stabilization push up
10x knees to elbows
-then 30x ins-and-outs-
then three rounds of
10x dumbbell  swing, 50lb

5x right arm dumbbell snatch, 50lb

5x left arm dumbbell snatch, 50lb

10x t-stabilization push up

10x knees to elbows

Scott: 10:38

101207

6 rounds of
8x ring dips
8x kb rack squat, 56kg
8x pull up
8x burpees

Scott: 13:14

101205

six rounds of
8x push press, 135lb
8x ring row (feet on 24" box)
8x box jump, 24"
8x ghd back extension

Scott: 10:19

101204

3 rounds for time:
15x wall ball, 20lb ball
15x ghd sit ups
15x kb swing, 50lb
run 400m

Scott: 12:56

101203

run 1/4 mile
30x thruster, 95lb
30x knees to elbows
run 1/4 mile
20x thruster, 95lb
20x knees to elbows

Scott: 9:02

101201

as many rounds as possible in 12 min:

6x handstand push up

12x burpee

6x deadlift, 225lb

12x pull ups

Scott: 4 rounds plus 6x  hspu & 6x burpee