Monthly archives: December, 2016

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Strength

Front Squat

10×2

70%+

-1 minute rest b/t sets-

WOD

4 Rounds for Time

12 Chest 2 Bar Pull-Ups

24 Wall Balls (20/14)

48 Double Unders



Conditioning

Every 6 Minutes, 4 Rounds

250m Row

10 Alternating DB Snatch (70/50)

15 Toes 2 Bar

20 Box Jumps

Midline

3 Rounds

a. Plank :45

b. R. Side Plank :45

c. L. Side Plank :45



Happy Birthday BJ

Happy Birthday BJ

Strength

1 Rep Max Bench Press

WOD

21 Cal Bike

15 Power Snatches (115/85)

15 Thrusters (115/85)

21 Bar Facing Burpees



Strength

Push Press

5 Rep Max

WOD

For Time

3-6-9-12-9-6-3

Hang Power Clean (115/75)

Handstand Push-Up



Monday 12/26

8am/10:30am/11:30am


Tuesday 12/27

Resume normal schedule

christmas-dog-hangover

 

Conditioning

EMOM x 30 Minutes

1. 15/12 Cal Bike

2. 20 KB Swing

3. :45 Cal Row

4. Abmat Sit Ups

5. :45 Burpee 2 Plate

6. Rest



12 Days of Christmas Workout

christmas_sled

 

WOD

1 Wall Walk
2 Sumo Deadlift High Pull (95/65)
3 Shoulder 2 Overhead (95/65)
4 Squat Cleans (95/65)
5 Pull-Ups
6 Wall Balls (20/14)
7 Burpees
8 Kettlebell Swings (53/35)
9 Box Jumps (24/20)
10 Front Rack Lunges (95/65)
11 Toes to Bar
12 Squat Snatch (95/65)

The workout is performed in the same sequence as “The 12 Days of Christmas” song.



CHRISTMAS EVE SCHEDULE

8am, 9am, 10am

Strength

4 Rounds

a. Single Arm DB Row (2 Point) 8 per arm

b. Ring Push Ups 12-15 Reps

4 Rounds

a. Bent Over Iso. Plate Row :30

b. Plate Row 12 reps

c. Chest 2 Plate Push-ups 12-15 reps

WOD

2K Row re-test



Who Left Randy Hanging?

Strength

1 Power Clean + 2 Split Jerk

WOD

75 Hang Power Snatch (75/55)

*Every time you put the bar down, 5 Handstand Push-Ups*



 

Strength

Front Squat

3×3

73% of 1RM

WOD

4 x 3 Minute Rounds, 2 Minute Rest

20/18 Cal Bike

Wall Balls Remaining Time

*SCORE IS TOTAL WALL BALLS*



ladie-picture-xmas16

 

Strength

Strict Press

6×3

70%+ (of 2RM)

WOD

AMRAP 12

50 Deadlifts (185/125)

50 Burpees

50 Box Jumps



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