January 4, 2019

Warm up:
400m run
8 OHS PVC
SA OH carry Down switch back
10 Banded Lying leg curl
X2

Strength:
5 OHS @3011
Rest as Needed
X4

WOD:
30/25 Cal Assault bike
30 Wall Balls
30 Ab-mat sit ups
5 Rope Climbs
30 Ab-mat Sit ups
30 Wall Balls
30/25 Cal Row

January 3, 2019

Warm up:
400m run
8 KB swings
8 Ring Rows
8 GHD Sit ups
X2

Strength:
8 Seated DB Press @2011
Rest 1min
Sled Push Down (HEAVY)
Rest 90sec
X5

WOD:
30 Ground to OH 135/95
30 Pull ups
Complete any way For Time

January 2, 2019

Warm up:
3min row
15/15 Clamshell
8/8 KB suitcase DL
:30sec Plank
X2

Strength:
4 Barbell Bench Press (heavy as possible)
Rest 1min
5 Deadlift 65%, 70%, 75%, 75%
Rest 1min
X4

WOD:
400m run
15 KB swings 53/35
10 Burpee Pull up
x4

December 28, 2018

Warm up:
2min Row
Contralateral Carry Down switch back
8 Goblet Sqts
10 Push ups
X2

Strength:
3 Hang Squat Cleans
Immediately into 5 HSPU
Rest 90sec
X5

WOD:
Bench 75% of BW
Cal Assault Bike
15-12-9-6-3

December 27, 2018

Warm up:
Dynamic Warm up
10 Deadbugs
8/8 KB suitcase DL
8 DB Press
X2

10min EOMOM
E: 3 Push Press (75%-80%)
O: 30sec Max DUs

WOD:
50/40 Cal Row
40 Deadlifts 185/ 115
30 Box Jumps 24/20
20 Burpees
10 C2B Pull ups

December 26, 2018

Warm up:
2min Jump rope
15/15 Clamshell
12 Goblet Reverse Lunge in place
8/8 Powell Raise
X2

Strength:
5 Back Squat
Rest 1min
8 Strict Pull ups
Rest 1min
X5

“The Chief”
3min AMRAP
3 Power Cleans 135#/95#
6 Push ups
9 Air Squats
Rest 1min
x5

December 21, 2018

Warm up:
2min Jump rope
10/10 Lateral Band walk
8 Barbell Good morning
8 Russian KB swings
X2

Back Squat
10-10-10 @2011 (betw 65%-70%)

WOD:
16 DB Front Rack Walking Lunges 35/20
10 Box Jump Overs 24/20
Farmers Carry Down back on mats 70/53
X4

Cool Down:
Pallof Press
8/8 reps. @1215
8 Dips
X3

December 20, 2018

Dynamic Warm up
:30sec Med Ball Pec Walk
10 Hollow Rocks
:20sec HS hold
X2

5 Bench @30X0
Rest 1min
8/8 KB Row
Rest 1min
X4

WOD:
Hang Power Snatch 115/75
T2B
9-6-3
Rest 3min
Hang Power Snatch 95/65
T2B
12-9-6
Rest 3min
Hang Power Snatch 75/55
15-12-9

December 19, 2018

Warm up:
400m run
8 GHD Hip Ext
8 Goblet Sqts
8/8 KB Suitcase DL
X2

Squat Clean
18min clock, build to a 1RM for the day

WOD:
10 DeadLift 225/155
50 DUs
8 Deadlift
40 DUs
6 Deadlift
30 DUs
4 Deadlift
20 DUs
2 Deadlift
10 DUs

December 18, 2018

Warm up:
2min Jump rope
SA OH carry Down switch back
8 Ring Rows
8/8 Elbow on Knee external rotation VIDEO
X2

Press
5 @70%, 3 @80%, 1 @ 85%
5 @75%, 3 @85%, 1 @ 90%
Immediately after :20sec hold from pull up bar
Rest 2min

WOD:
30 Push ups
400m run
3 Rope Climbs
20 Push ups
400m
2 Rope Climbs
10 Push ups
400m run
1 Rope Climb