28th

warmup;
emom 10 min;
odd; 8 alt pistols
even; 1 Rope Climb

5 sets;
A1. ring row @ 31×1 x 8-10 reps; rest 1 min
A2. bench press x 5 reps; 95-105; rest 90 sec
+
10 sets;
row 200m
7 wall ball UB; 20/14
6 c2b UB
30 dubs
– rest walk 60 sec

29th

warmup;
3 rounds not for time
HS walk 25 feet down, 25 back, working on turning around
12 UB t2b
40 sec FLR on rings

A. 3rm TnG power snatch
B. 5 sets; clean + high hang clean + front squat + jerk; 70%+ ; rest 2-3 min
C. 4 sets; front squat x 5; 77-80% rest 2-3 min
+
emom 10 min;
odd; 2-4 muscle ups
even; 40 sec hollow body hold

– rest as needed

emom 10 min
odd; 6-8 ub c2b
even; 30 dubs + 8 ghd situps

30th

3 sets for times all @ 85%; pace yourself, no big drop offs

row 500m
15 burpees
15 pullups
15 clean and jerk 135/95
80 dubs
– rest 6 min bet sets

31st

rest

1st – HAPPY NEW YEAR!!!!!!!

warmup
3 min amrap;
1 muscle ups
4 alt pistols

A. power snatch heavy double off blocks bar in power pos.
B. emom 10 min; snatch high pull x 2 reps; 100%
5 sets;
C1. back squat + 1 1/4 back squat + back squat; rest 2 min
C2. weighted supinated grip pull-up x 3 reps; rest 2 min
+
8 min amrap
10 OHS 95/65; 10 burpee penalty if set is broken
5 c2b
30 dubs

2nd

warmup;
4 rounds not for time
11 UB t2b
10 ghd situps
2 rope climbs
A. 5 sets; clean + front squat + jerk + front squat + jerk; 70%+
B. emom 14 min;
odd; 4-6 strict HSPU
even 6-8 ring pushups; rings 2″ off ground
+
6 sets; row 500m @ avg 2k/50m pace

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Black Sheep Athletics
Black Sheep Athletics

When you go against the rest, you can train better, train smarter and succeed well past your fitness goals and that is what Black Sheep Athletics' is all about. We provide high quality training programs and exercise prescriptions that are specific to every client's individual needs, goals and expectations, to ensure that you can take full advantage of the advanced energy system and weightlifting protocols Black Sheep Athletics' thrives on. Prioritize your fitness with workout programs designed just for you.