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12/22/2016

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Warm Up:

Tabata

  • Odd) Push Up Shoulder Taps
  • Even) Shotguns

Conditioning:

Partner WOD – teams of 2:

Rowling w/ penalty

Partner 1 will try to land on exactly 100m, while partner 2 rests.  If partner 1 goes above or below 100m, they must perform one burpee box jump for every rep that they were off before partner 2 can begin their turn.

*1st team to 2000m wins

12/21/2016

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Warm Up:

10 min:

  • 10 One Arm High Pulls/Arm
  • 10 Barbell Sumo Good Mornings
  • 10 Seated DB External Rotations/side
  • 1 Arm Farmer Carry As Heavy As Possible x 2 Trips/Arm

Strength:

  • RDL 4×5@5111
  • Close Grip Bench Press 4×5 @5111

Conditioning:

3RFT:

  • 10 Supinated Bent Over Rows
  • 15 Ring Dips/Hand Release Push Ups
  • 20 Front Rack Reverse Lunges

12/20/2016

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Warm Up:

6 min EMOM:

  • Odd: 30 sec Chin Over Bar Hold
  • Even: 30 sec Hollow Hold

Conditioning:

2 sets – 3 min ON/OFF:

  • 30 Wall Balls
  • 20 Cal Row
  • 10 Muscle Ups/Burpee Pull Ups

and

  • 40 Double Unders
  • 30 KBS
  • 20 Toes to Bar/Knees to Elbows/Sit Ups

Cashout;

3 sets:

  • 30 sec Side Plank
  • 30 sec Plank
  • 30 sec Side Plank

12/19/2016

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Warm Up: 

10 min:

  • 8 Side Step Ups/Side
  • 10 Eccentric Ankle Dorsiflexion/Side
  • 1 Arm Overhead Carry as Heavy as Possible
  • Tricep Openers x 5 Each

Strength:

  • Back Squat 4×5 @5111
  • Strict Pull Ups 4×5 @5111

Conditioning:

10 min AMRAP:

  • 5 Push Press 135/95
  • 10 Deadlifts 135/95
  • 10 Goblet Step Ups 53/35

12/16/2016

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Warm Up:

10 min:

  • Tricep Openers x 5 each
  • 10 Eccentric Ankle Dorsiflexion/side
  • Accumulate 2 min in Bottom of Squat Press Out
  • 8 Single Leg RDL/Leg

Strength:

  • Front Squat 3×5 @5111
  • Ring Rows 3 x Max Reps @5111

Conditioning:

5RFT:

  • 10 Shoulder to Overhead 135/95
  • 10 Burpees
  • 10 Box Jumps 30/24

12/15/2016

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Warm Up:

Tabata:

  • Side Plank

W.O.D.

2 sets – 30 sec ON/OFF:

  • Goblet Kossack Squats
  • Chinese Rows
  • Assault Bike
  • Lateral Box Jump Overs
  • Hip Extensions
  • Push Sled
  • Push Plank on Rings
  • BW Walking Lunge
  • Chin Over Bar Hold
  • Double KB Overhead Hold

Cashout: 

  • Paloff Press Iso Hold 3x3x10 sec/side

12/14/2016

By: 0

Warm Up: 

10 min:

  • 20 Face Pulls
  • 10 Sumo Good Mornings
  • 1 Arm Overhead Carry Down & Back/Arm

Strength:

  • RDL 3×5 @5111
  • Push Press 3×5 @50X1
  • Strict Pull Ups 3 x Max Reps @5111

Conditioning: 

For Time:

  • 20 Deadlifts 185/125
  • 40 Double Unders
  • 60 Cal Row
  • 40 Double Unders
  • 20 Deadlifts 185/125