December 7, 2016

Warm up:
400m
8 Air sqts
8 Dips
8 GHD sit ups
x2

7 Bench (hvy as possible)
6/6 Bulgarian split sqt (medium weight) @3010
Rest 1 min between rounds
x4

WOD:
50 S 2 OH 135/95
50 Bar Facing Burpees
*Break up the reps any way you want*

Cool Down:
:30sec plank + 10 V-ups
Rest 1 min
x4

December 6, 2016

Warm up:
2 min Row
8 Roll Outs
8 Pull ups
8 Thruster w/light DB’s
x2

10 min EOMOM
E: 7 Good mornings
O: 20 sec Max HSPU

3 Deadlifts (to the Knee) start @80% and increase slightly each round
5 Box jumps 30“/20”
rest 1 min between rounds NFT
x5

WOD:
5 MU’s
50 Wall Balls
100 DU
50 KBS 53/35
5 MU’s

December 5, 2016

Warm up:
3 min Row
8 Front Squat
8 Push Jerks
8 GHD Sit ups

18 min find 1RM C&J

Rest 5 min

4 min AMRAP @85% C&J

“Annie”
DU’s
Sit ups
50-40-30-20-10

December 2, 2016

Warm up:
400m Row
8 Good Mornings
8 KBS
8 Rollouts
x2

10min working on MU or HS walk

10-9-8-7-6-5-4-3-2-1
DL @1.5BW
Bench Press @BW
Clean @3/4 BW

December 1, 2016

Warm up:
3 min row
8 Goblet Squats
8 Muscle Snatch PVC-bar
:20sec HS hold
x2

Front Squats @2011
3-5 reps, 5 sets @85%

Open 11.1/14.1
AMRAP 10min
30 DU’s
15 Pwr Snatch @75/55

Cool Down:
8 V-ups + 8 Ring Dips
x3

November 30, 2016

Warm up:
8 Light Sled push D/B
8 DB Push Press
8 GHD sit ups
x2

Push Press:
5@70%, 4@75%, 3@80%, 5@75%, 4@80%, 3@85%

WOD:
Buy In: 25 Cal Row
25 Wall Balls
25 Box Jumps 24”/20”
x3
Buy Out: 25 Cal Row

Cool Down:
90 sec L-sit Hold
*Every time you break 10 Supermans*

November 29, 2016

Warm up:
Dynamic warm up

Endurance:
1 mile run

WOD:
1st round 1 min work 45 sec rest
1 min max Rope Climbs
rest 45 sec
1 min max KB swings 70/53
rest 45 sec
1 min max HSPU
rest 45 sec
1 min max K2E
rest 45sec
2nd round 30 sec work 30 sec rest
For Total reps

Cool Down:
10/10 DB row
x3

November 28, 2016

Warm up:
400m
8 OHS PVC-Bar
8 Snatch Drops PVC-Bar
8 Snatch Pull udders PVC-Bar
x2

Strength:
1 Snatch Pull + 2 Snatch
5 sets @80%

WOD:
10 Back Squat 135/95
10 Shoulder @ OH 135/95
200m SPRINT
Rest 90 sec
x5

November 23, 2016

Warm up:
400m
8 BN Split Jerk PVC-Bar
8 Hip Ext. GHD
8 Russian KB swings
x2

Split Jerk:
3-3-2-2-1-1

WOD:
15 Box Jump 24”/20”
10 T2B
5 SH 2 OH 165/105
x4

Cool Down:
1000m Tempo Row

November 22, 2016

Warm up:
400m
8 Air Squats
8 Press w/DB’s
8 Box jumps
x2

Strength:
4 Back Sqt @3011
5 sets start @70% and increase w/good form

WOD:
12 Pull ups
24 Wall Balls
50 DU’s
Rest 2 minutes
x3

Cool Down:
60 sec R plank
Rest 1 min
60 sec L plank
Rest 1 min
60 sec plank