Thursday, December 14, 2017

Friday, December 15, 2017

Warm up: 3 rounds 200 m row, 10 Spider-Man lunges, 10 fire hydrants, 10 jump squats, 10 pass-throughs, 10 light ball slams.
Banded hip stretches. Ankle mobility.

Strength: Back Squat
                3-3-3-1-1-1

WOD: 15 min AMRAP
            15/12 cal bike
            15 kbs 53/35
            15 air squats

Tuesday, December 12, 2017

Wednesday, December 13, 2017

Warm up: 10 cal bike, jogging high knees down and back, Bear crawl down and back. 10 cal bike, inchworms down, goose steps (hitler kicks) back, Spider-Man lunges down, goose steps back. 10 cal bike, butt kickers down and back, jump squats down, Frankenstein sits back.

Strength: Deadlift
                5-5-3-3-3-3

WOD: Grannie (Grace meets Annie) 😉
            For Time
            5 clean and jerks
            50 double unders (1 min attempts)
            50 sit ups
            5 clean and jerks
            40 double unders (50 sec attempts)
            40 sit ups
            5 clean and jerks
            30 double unders (40 sec attempts)
            30 sit ups
            5 clean and jerks
            20 double unders (30 sec attempts)
            20 sit ups
            5 clean and jerks
            10 double unders (20 sec attempts)
            10 sit ups
            5 clean and jerks

* Clean and Jerk weight is 135/95*

Monday, December 11, 2017

Tuesday, December 12, 2017

Warm up: Row 400, bike 3 min, 20 Spider-Man lunges, 20 goose steps, 20 goodmornings, 20 hip extensions, 20 pass throughs.

Strength: None

WOD: For Time
            50 cal row
            50 burpees
            50 front rack lunges 45/25
            50 cal row

Sunday, December 10, 2017

Monday, December 11, 2017

Warm up: 4 rounds 7 cal bike, 5 inchworms, 10 airsquats, bear crawl, 10 pass-throughs, 5 push ups.
Crossover symmetry.

Strength: Bench Press
               5-5-3-3-3-3

WOD: 10-9-8-7-6-5-4-3-2-1
            Strict pull ups (NO KIPPING)
            10 wallballs after each round 20/14

*pull ups are STRICT. If you need to use a band that’s okay!

Thursday, December 7, 2017

Friday, December 8, 2018

Warm up: 3 rounds 200 m row, 10 Spider-Man lunge, 10 goose steps, 10 fire hydrants, 10 pvc passthrough, 10 jump squats.
Crossover symmetry.

Strength: 5 sets
               1 power clean
               1 hang squat clean
               1 squat clean
Increase weight each set.

WOD: 12 min AMRAP
            5 push ups
            10 kbs 53/35
            15 air squats

Tuesday, December 5, 2017

Wednesday, December 6, 2017

Warm up: 10 cal bike, jogging high knees down and back, Bear crawl down and back. 10 cal bike, inchworms down, goose steps (hitler kicks) back, Spider-Man lunges down, goose steps back. 10 cal bike, butt kickers down and back, jump squats down, Frankenstein sits back.

Strength: Back Squat
                5-5-3-3-3-3

WOD: 21-18-15-12
           Assault bike cals
           Thrusters 95/65

Monday, December 4, 2017

Tuesday, December 5, 2017

Warm up: Row a slow 500. High knees down, butt kickers back. Goose steps down, jog back. Pick 3 more stretches of your choice.

Strength: None

WOD: 20 min
            Odd min: row 275/250 meters
            Even min: rest

To scale: option 1: 250/225 meters
               option 2: 225/200 meters

Pick one that will CHALLENGE YOU!! 😁