Wednesday, December 7, 2016

Thursday 12/08/16

Warm Up
10 Deadlift
5 SDLHP
5 Goblet Squats
20 mountain climbers

WOD
With a partner, each complete:
50 Burpees
40 T2B
30 Box Jumps
20 SDLHP 95/65
10 OHS

Stamina
EMOM x 10 mins
Even: 10 Russian twists
Odd: 10 KBS (move up 1 weight than you normally use)

Tuesday, December 6, 2016

Wednesday 12/07/16

Warm Up
Wallball partner warm up

Strength
EMOM x 18 mins
1 clean, 1 hang squat clean, 1 jerk 
*Increasing weight starting at 60%

WOD
Every min for 20 mins, alternate between
Even: 15/12 cal row

Odd: 6 push ups, 9 squats

Monday, December 5, 2016

Tuesday 12/06/16

Warm Up
10 Deadlifts
5 push ups
Kip Swing
Calf Stretch
Leg Swings

WOD
“Bradshaw” 
HERO WOD (30 min cap)
10 Rounds for Time:
3 HSPU
6 Deadlifts 225/185
12 Pull ups

24 Double unders

Cash Out
Partner stretch (Barbell smash, leg stretch, Rib Fix/Opener)

Sunday, December 4, 2016

Monday 12/05/16

Warm Up
Max wattage in 3 pulls on rower x 3 
Shoulder opener
50 Singles
5 OHS
5 Strict Press

Strength
In 20 mins, find a 1 rep Snatch max

WOD
10 squat snatch (use 50% of today's max)
20 KTE
10 power snatch
30 DU's
10 hang snatch
40 swipers (single count)
10 OHS
400m row

Friday, December 2, 2016

Saturday 12/03/16

Team WOD

With a partner complete:
3 rounds
20 pull ups
30 T2B
40 Burpees
Row 500m

Thursday, December 1, 2016

Friday 12/02/16

Warm Up
Dynamic warm up as a group

Strength
Front Squat 
2@60, 2@65, 2@70, 1@75, 1@80, 1@90, 1@90+

WOD
For Time:
5 Deadlifts 185/125
10 power Cleans
15 Burpees over the bar
500m Row
15 Burpees over the bar
10 cleans
5 Deadlifts

Wednesday, November 30, 2016

Thursday 12/01/16

Warm Up
Shoulder opener
Leg Swings
10 push ups
10 squats
20 jumping jacks

Strength
Every 3 mins x 18 mins

Push Press 1-1-1 (rest 7 to 10 secs between singles)

WOD
8 min AMRAP
20 Power Snatch 95/65
20 Push Press

20 Box Jumps 24/20

CASH OUT
2 sets
60 sec plank hold, Rest 15 secs
30 sec left plank hold, rest 15 secs
30 sec right plank hold, rest 30 secs


Happy December?! How can that be?