Sunday, December 13 - Saturday, December 19

Sunday, December 13 - No Class

 

Monday, December 14

Strength: Strict Press

  • 5 x 2 

WOD: 15 Minute AMRAP

  • 200M Row
  • 16 Goblet Squat (35/55)
  • 16 Push Press (63/95)
  • 16 Lateral Bar Jumps

 

Tuesday, December 15

12 Minute EMOM:

  • Min 1: 4 Deadlifts @ 70% of 1RM
  • Min 2: 8 Strict Toes-To-Bar 

WOD: "Death By" 

  • Burpees

 

Wednesday, December 16

Strength: Front Squat

  • 5 x 2 

WOD: 21 Minute EMOM

Minute 1:

  • 12 MB Sit-ups (14/20)

Minute 2: 

  • 40 Double Unders 

Minute 3: 

  • 8 Clusters (63/95)

 

Thursday, December 17

Strength: Snatch

  • Establish a 1 Rep Max

WOD: 4 Rounds For Time

  • 4 Muscle-Ups 
  • 8 Snatch (73/115)
  • 16 Box Jump (20/24)

 

Friday, December 18

Max Effort: 

  • 500M Row For Time

Max Effort: 

  • Sled Push For Weight

WOD: For Time

10 - 15 - 20 - 15 - 10 

  • KB Swings (35/55)
  • Hand Release Push-Ups 

 

Saturday, December 19

WOD: For Time 

  • 50 Calorie Row
  • 50 Back Extensions 
  • 50 Squat Jumps (To 6" above height)
  • 50 Lunges
  • 50 Burpees
  • 50 Calorie Row 
Posted on December 13, 2015 .