December 31, 2018

Warmup

500m row

Squat Therapy
4 Dive Bombers
Good Mornings
Foam Roll 

Skill

Build to a tough squat clean 

WOD
Every 5 Minutes for 30 Minutes Complete

200/175m Row 

5 Squat Cleans 155/105

35 Double Unders 
7 Deadlifts 

10 Abmat Witups 
with remaining time 

Max Wallballs


 

December 28, 2018

Warmup 

500m row 

Push-up complex 

4 dive bombers 

Skin the cat 

Foam roll 

Skill

250 m row x 7 

Rest 1:1 

Wod 

15 minutes to complete 

60 clean and jerks 135/95

With the remaining time 

Complete as many burpees over the bar as possible 

December 27, 2018

Warmup 

500m row 

4 dive bombers 

30 ghd sit-ups 

1:00m plank 

Skill 

12 min emom 

Even - 6 backsqauts 225 /155

Odd - :45 sec plank 

Wod 

4 rds 

40 double unders

40 air squats 

20 box jumps 

10 hspu 

December 21, 2018

50 min time cap 

Performed 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 snatch 115/75

5 burpees over the bar 

6 pistols 

7 push press 115/75 

8 kb swings 2/1.5

9 T2b

10 wallballs 

11 pull-ups 

12 front squ...

December 20, 2018

Warmup
500m Row 
4 Dive Bombers
Skin the Cat
1:00 m Plank 
Foam Roll 

Skill 
20 Min EMOM
Min 1+2 - 500/400m Row
Min 3+4 - 2 rds 5 Pullups/ 10 abmat/ 15 air squats

WOD
12 Min AMRAP

10 G2O 75/55

20 lat bb hops

10 Hang Cleans

20 walking lunges


 

December 19, 2018

Warmup
500m Row
Push Up Complex
3 Dive Bombers
30 GHD Situps 
Foam Roll 

WOD

30 Min Cap 

As many rds as possible 
6 DB Snatch 
8 Walballs 

10 Box Jumps 

*partner must complete 1 rd, then other partner can go for 1 rd

December 18, 2018

Warmup
500m Row

Squat Therapy
Good Mornings
4 Dive Bombers
Foam Roll 

Skill
Front Squat 
6x 3 with 2 sec pause at the bottom after each rep! 

WOD 
10-9-8-7-6-5-4-3-2-1

Power cleans, 135/95

*After each set perform

15 Push ups

30 Double unders

December 16, 2018

Warmup

500m Row

Squat Therapy

Skin the Cat

Foam Roll

Skill

7 Rounds for reps:
1 Minute row for max calories
1 Minute max burpees empty barbell 
1 Minute rest

WOD

50 S20 45/35

50 Hollow Rocks 
50 Hang Cleans
50 Supermans
50 Thrusters


 

December 14, 2018

Warmup
400m Run 
Squat Therapy
30 GHD Back Extensions 
Foam Roll 

Skill 
Mobility friday 

WOD
100 Air Squats
90 abmat situps 

80 walking lunges 

70 power wallballs 

60 Pullups

50 T2B

40 HSPU

30 cals on bike 

20 100ft Sprints - down and back (10x)

10 muscle ups

December 13, 2018

Warmup
Good Mornings
30 GHD situps
15 Chin Ups
1:00m Plank 
Foam Roll

Skill

500m Row x 5 - rest 1:1

WOD
As many rounds and reps as possible in 7 minutes:

7 Box jumps

14 Kettlebell swing 1.5/1 

Rest 3 minutes

As many rounds and reps as possible in 7 minutes:

10 box jumps 

20 D...

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