Thursday, December 13, 2018

Friday, December 14, 2018

Warm up: 2x... Jog down and back, skip down and back, high knees down, butt kickers back, 6 Spider-Man lunges, 3 inchworms, 5 jump squats, 5 v-ups, passthroughs.

Crossover symmetry

WOD: 20-15-10-5
           Box jumps
           Toe to bar
           Cal row

Wednesday, December 12, 2018

Wednesday, December 12, 2018

Warm up: 2 rounds... Bike 10 cals, bear crawl, jump squats, pigeon stretch. Row 15 cals, inchworms, pass throughs, overhead plate carry. 

WOD: 20 Min EMOM
           ODD: hang power clean 
                     power clean 
                     squat clean
         EVEN: 3 strict pull ups 
                     5 push ups 
                     10 lunges 

Monday, December 10, 2018

Tuesday, December 11, 2018

Warm up: 2x: Row 200, karaoke down and back, 6 Spider-Man lunges, 3 inchworms, 10 toe kicks, 6 kbs, 6 v-ups, passthroughs.

WOD: 2 rounds for time
           25 slamball over the shoulder 50lb (see video)
           32/25 cal row
           25 kbs 55/35
           25 sit ups
           32/25 cal bike
EMOM 3 burpees
When time starts perform 3 burpee then begin the first movement. At the top of every min for the remainder of workout stop where you are and perform 3 burpees.

https://youtu.be/Nwd-5fuLm3k

Sunday, December 9, 2018

Monday, December 10, 2018

Warm up: 3 times... jog down and back, butt kickers down, jogging high knees back, skip down and back, Bear crawl, Spider-Man lunges, 10 gob squats, 10 passthroughs, goodmornings.

Crossover symmetry.

Strength: 5x5 strict press

WOD: 15 min AMRAP
            60 double unders (90 sec attempts)
            30 wallballs 20/14
            15 deadlift 185/135

Thursday, December 6, 2018

Friday, December 7, 2018

Warm up: 3 rounds of 100 m run, 10 toe kicks, 8 pvc pass-throughs, 6 Spider-Man lunges, 4 push ups, 2 inchworms.

WOD: For Time
           1,000 m row
           100 double unders
           7 rounds of Cindy
             5 pull ups
            10 push up
            15 air squats

Monday, December 3, 2018

Tuesday, December 4, 2018

Warm up: 2 rounds jog down and back two times, Bear crawl, 5 firehydrants per leg, pigeon stretch, 5 empty bar power cleans, 5 push press.

WOD: 12 min amrap
            15 air squats
            7 power cleans 115/85
            5 handstand push ups
            12/9 cal bike

Put knees or toes on box for a modified handstand push up. See video.  https://youtu.be/YkhMUMfq1V0
           

Sunday, December 2, 2018

Monday, December 3, 2018

Warm up: Bike 7 cals, jog down and back, high skips down and back, 8 spider man lunges, 4 inchworms, 8 kbs, 8 jump squats, passthroughs, 5 jumping pull ups.

Strength: power cleans
               4x3  5x2

WOD: 15-13-11-9-7-5-3
            Kbs 55/35
            Box jumps 24/20
            Pull ups
            Gob squats 55/35
            Sit ups
            Cal row