Thursday 12-29-16
Warmup
400 m run
3 rounds
10 pull ups
10 second bottom of squat hold
10 box jumps 24/20
WOD
Row
2000 m
2 min rest
1000 m
1 min rest
500 m
30 sec rest
250 m
Wednesday 12-28-16
Warmup
50 double unders
3 rounds
10 jumping jacks
10 burpees
10 push-ups
WOD
10 min AMRAP
-100 m walking lunges
-30 abmat sits **
**NEW STANDARD PLEASE WATCH THIS VIDEO**
Tuesday 12-27-16
400 m run
3 rounds
10 SDLHP 35/25
10 kb swings 35/25
10 goblin squats 35/25
WOD
Front squats
10-5-1-1-1-1-1-5-10
Monday 12-26-16
Warmup
500 m row
3 rounds
10 deadlifts 45/35
10 power cleans 45/35
10 hang snatch 45/35
2 min rest
WOD
20 min AMRAP
9 pull-ups
15 power cleans 135/105
21 squats
400-meter run
12-25-16
Gym is closed
Merry Christmas
Saturday 12-24-16
“12 days of Christmas”
1 Sumo Deadlift High Pull (75#/55#)
2 Thrusters (75#/55#)
3 Push Press (75#/55#)
4 Power Cleans (75#/55#)
5 Power Snatches (75#/55#)
6 Kettlebell Swings (53#/35#)
7 Pull-ups
8 Knees-to-Elbows
9 Box Jumps (24″/20″)
10 Double Unders
11 Burpees
12 Overhead Walking Lunge Steps (45#/25# Plate)
Friday 12-23-16
Warmup
50 doub-unders
3 rounds
10 jumping jacks
10 sit-ups
10 burpees
WOD
3 rounds for time of:
Run 800 m
25 pull-ups
Thursday 12-22-16
Warmup
400 m run
3 rounds
10 box step ups
10 ring rows
10 ring dips
2 min rest
WOD
For time:
75 squats
35 good mornings
60 squats
25 good mornings
45 squats
15 good mornings
Wednesday 12-21-16
Warmup
500 m row
3 rounds
10 walking lunges
10 second squat hold
10 bottom to bottom squats
WOD
Hang squat clean 5-5-3-3-3-1-1-1-1 reps
Tuesday 12-20-16
400 m run
3 rounds
10 push-ups
10 sit-ups
10 squats
WOD
“Diane”
21-15-9 reps for time of:
225-lb. deadlifts
Handstand push-ups