December 14, 2018

Warm up:
Dynamic Warm up
3/3 TGUs
8 KB Swings
10 Hollow Rocks
X2

Strength:
3 Power Jerk (65%,70%, 75% x2)
Rest 75sec
2-4 Bar MUs
Rest 75sec
X4

WOD:
7 Power Snatch 75/55
10 Burpee Box Jump over 20”
14 Power Snatch
10 Burpee Box Jump over
21 Power Snatch
10 Burpee Box Jump over

December 13, 2018

Warm up:
Dynamic Warm up
8/8 Bird Dog
8 GHD Hip Ext
10 DB Thruster (Light)
X2

Strength:
15min find a 1RM
Hang Squat Clean Thruster

WOD:
10 Back Squats @55%
200m run
Rest 2min
X4

Cool Down:
:30sec Rt Plank
:30sec Lt Plank
Rest 1min
X3

December 12, 2018

Warm up:
2min row
15/15 Jane Fondas
15 Laying band curls
8 Russian KB swings
X2

Strength:
12 DB Bench Press
Rest 1min
3 Deadlifts (70%,75%, 80%, 83%, 83%)
Rest 90sec
X5

WOD:
15 Pull ups
30 Wall Balls
45 DU’s
x3

December 11, 2018

Warm up:
2min Jump rope
8 DB Press
8 KB swings
8/8 Side Plank Rotation
X2

10min EOMOM
E: 3 Push Press (around 80%)
O: 5 Box Jumps 24/30

9 min AMRAP
3,6,9,12, etc
Power Clean 135/95
T2B

Cool Down:
8 DB Curls @3010
5 Weighted Strict Dips
X4 NFT

December 10, 2018

Warm up:
400m run
15/15 Clamshell
8 Banded Goblet Sqt
10 Push ups
X2

Front Squats
5 reps @ 75%
3 reps @80%
1 rep @85%
1 rep @90%
AMRAP @ 75%

“18.0”
21-15-9
Alt. DB Snatch
Burpee over DB

December 7, 2018

Warm up:
400m run
15/15 Clamshell
10 Banded Air sqts
10 DB Press
X2

Strength:
8 Back Squats @2010
Rest 1min
5 HSPU
Rest 1min
X5

WOD:
Sled Push Down Back
2 Rope Climbs
10 Burpees
Rest 2min
X4