January 15, 2018

Warm up:
Dynamic warm up
8 Single leg hip ext
8 DB Push Press
10 Hollow rocks
x2

12min EOMOM
E: 3 Push Press 75%
O: :20sec max DUs

Endurance:
500m row
Rest 2min
400m run
Rest 2min
X3

January 12, 2018

Warm Up:
3min Row
2min Foam roll
x1
8/8 single leg hip ext
8 Goblet sqts
8 DB Press
x2

“Bear Complex”
5 Rounds For Load
Complete 7 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

January 11. 2018

Warm Up:
3min foam roll
2minDynamic warm up
:30sec Samson stretch both sides
x1
8/8 Reverse Lunge
8/8 Powell Raise
10 Hollow Rocks
x2

Strength:
8/8 Bulgarian Split Sqt @2111
Rest 1min
5 Weighted Dips @1111
Rest 1min
X4

WOD:
800m run
50 Air Squats
20 Renegade Row w/Push up
50 Air Squats
800m run

January 10, 2018

Warm up:
3min row
1min foam roll Lats
x1
SA OH carry Down switch back 25#-35#
8 Hip ext w/ pause
8 DB Press light
x2

10min EOMOM
O: 3 Power Snatch
E: 20sec DU’s

WOD:
:30sec C2B Pull ups
:30sec Wall Balls
REST 1min
:30sec Power Clean 135#/95# (singles)
:30sec Shoulder 2 OH 135#/95#
REST 1min
X3
REST 4min
X2

January 9, 2018

Warm up:
2min jump rope
2min foam roll lowerbody
x1
8/8 band step LT/RT
:20sec HS hold
8 KB DL (KB betw feet)
x2

Strength:
8/8 Half Kneeling Arnold Press
rest 1min
5 Good Mornings
rest 1min
x4

WOD:
2:30min clock
400m run
remaining time DB Push Press
REST 2:30 min
2:30min clock
400m run
remaining time Box Jumps 20”
REST 2:30
2:30min clock
400m run
remaining time Push ups
REST 2:30
2:30min clock
400m run
remaining time Burpee to target

January 8, 2018

Warm up:
2min jump rope
1min Lat Foam roll each side
x1
10 Hollow Rocks
8 Goblet Squats @1211
8/8 Db Snatch
x2

Strength:
5 Front Squats @1011
rest 1min
2 Legless rope climbs
rest 1min
x5

15min AMRAP
7 T2B
14 KB swings 53/35
30 DUs

December 22, 2017

Warm up:
3min Row
8 KB Deadlift
8 Hip Ext
:30sec plank
x2

Strength:
3 Deadlift @2010
Rest 75sec
5 Box Jumps
Rest 75sec
X5

3min AMRAP
200m run
remaining time max Cal on Assault bike
REST 2min
3min AMRAP
200m run
remaining time Max Wall balls
REST 2min
3min AMRAP
Run 200
remaining time max Cal on Rower

December 21, 2017

Warm up
3min jump rope
:30sec Samson stretch ea
8 Wall squats
8/8 Db snatch light
x2

Strength:
3 Back Squats @2011
rest 1min
6 Weighted Dips
rest 1min
x5

11.1 / 14.1
AMRAP 10min
30 DU’s
15 Power Snatch 75/55

December 20, 2017

Warm up:
400m
8 Goblet Squats @1210
8 Hang Muscle Clean
8 Hip ext on GHD
x2

Strength:
Clean + Hang Clean below knee + Hang Clean above knee
8 sets, rest 90sec

WOD:
1000m row
15 Burpee Pull ups
500m row
10 Burpee Pull ups
250m row
5 Burpee Pull ups

December 19, 2017

Warm up:
3min row
12/12 Clamshell
10 Push ups
8 GHD sit ups
x2

Strength:
5 Close Grip Bench @2011
rest 1min
8 Goodmornings @30X1
rest 1min
x4

WOD:
400m run
30 Shoulder 2 OH 95/65
30 KB swings 53/35
400m Run
30 Shoulder 2 OH
30 KB swings
400m run