December 28, 2017

Warmup
1:00m Bike 
4 Dive Bombers
30 GHD Situps
Handstand Holds
Foam Roll

Skill
14 Min EMOM
Even - 2 Snatch 185/135
Odd - 30 Double Unders 

WOD
20 Min AMRAP

30 Air Squats 
15 Hang Cleans 95/65
15 HR Pushups 
15 S20
30 Abmat Situps 
 

December 27, 2017

Warmup
500m Row
Good Mornings
10 Strict Pullups 
4 Dive Bombers

Skill
Back squats Build to a set of 5

WOD
5 Rounds for time:

15 Burpees

20 Single arm, DB overhead walking lunge

10 Right arm DB push press

20 Single arm DB overhead walking lunge

10 Right arm DB push press

December 22, 2017

Our annual 12 days of Christmas workout. Make sure you come early and get a good warmup. There is a 45 minute cap.

Like the song...
1...2,1...3,2,1...4,3,2,1....etc.

1 Clean and Jerk 225/135
2 Muscle Ups
3 Box Jumps 36/30
4 Hang Squat Snatches 115/75
5 Bar Facing Burpees
...

December 21, 2017

Warmup
1:00m on the bike
40 Russian KB Swings
Pushup Complex
1:00m Plank

Skill

15 Min EMOM
Minute 1 - 12 HSPU (Strict)
Minute 2 - 30 secs max effort on the AB
Minute 3 - 1 Legless rope climb (10 pullup) 
 

WOD

3 Rds
with a three minute clock: 
Amrap of 

15 Backsquats 45/3...

December 20, 2017

Warmup
20 Cals on the bike
4 Dive Bombers
1:00m plank
20 abmat situps 

Skill

4 Rds 
10 Bench press 155/105
:30 sec Ring Lockout hold 
10 Bent over barbell row 135/95

15 Supermans 

WOD

15 Min Ascending ladder 
3 Deadlifts at the beginning of every rd 275/185...

December 19, 2017

Warmup
20 Cals on AB 
15 Chin Ups 
Squat Therapy
Good Mornings 

Skill
10 Min EMOM 
1 Deadlift 
1 Power Clean 
1 Jerk 
*building each set 

WOD
Complete 1k Row
21-15-9
Thrusters 95/65
Pullups
500m Row Buy Out 

December 18, 2017

Warmup
1:00m on bike
4 Dive Bombers
30 GHD Situps 
10 Strict Pullups 

Skill

Backsquat 80 x 5x3


WOD
5 Min AMRAP
7 Power Snatches 75
21 Double Unders
rest 2 minutes 
5 Minute amrap
14 Hang Cleans
21 Air Squarts
rest 2 minutes
5 minute amrap
21 Push Press
21 Double Unde...

December 15, 2017

Warmup
500m row

Good Mornings 
Pushup Complex
4 Dive Bombers
1:00m Plank

WOD 
Friday Chipper
200 Double Under Buy In - 200 Singles + 10 Burpees

500m Row 

5 Rds of Cindy
500m Row
30-20-10
DB ALT Snatch 
Hollow Rocks 
500m Row
5 Rds of Cindy 
500m Row 

Christmas Party tomorro...

December 14, 2017

Warmup

1:00m on bike 

Squat therapy 

Good mornings 

Supermans

Foam roll

Skill 

Build to a tough set 

4 tng snatch 

Wod 

6 rds

10 SdHP

15 Russian kb swings 2/1.5

20 walking lunges

December 13, 2017

Warmup
Good Mornings 
2:00m on the bike 
1:00m HS Hold 
4 Dive Bombers
30 GHD SItups 

WOD
30 Min AMRAP

Every 2 Minutes on the Minute - complete 5 burpees each 

With the remaining time AMRAP away at

50 Clean and jerks 95/65

100 Box Jumps 24/20

5 Rope Climbs

50 Snatches

1...

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