Monday 12/18

Warm up For time 30 Push ups 50 Sit ups 70 Jumping Lunges 50 Sit ups 30 Push ups Cindy 5 Pull Ups 10 Push Ups 15 Squats As Many Rounds As Possible (AMRAP) in 20 Minutes 21 Cal Row or Bike Rx Program: Deadlift (use 45# plates) 10 x 50% Deficit 10 x 60% Deficit 5 x 75% Deficit …

Friday 12/15

Warm up 20 Min. Find 1 Rep Max Deadlift 13 Min. AMRAP 15 Deadlift @50% 12 Sit ups w/ plate 15/25# 9 KB or DB Snatch20/35# 6 KB or DB Thrusters (3R + 3L) 100 Wall balls w partner (if ball hits ground or break taken; Penalty is 15 Sandball slams) Rx Program Back Squat 10 x 40% 10 x …

Thursday 12/14 

Warm up w/ barbell 20 Min. Find 1 Rep Max Front Squat 12 Min. EMOM E: 9 T2B + 5 Push ups O: 15 Air Squats + 5 Sandball Slams 9 Min. AMRAP 35 Double unders 30 Double arm jumping rope slams 25 Burpees 400 Meter run Rx Program: Strict Press 10 x 40% 10 x 50% 5 x 60% …

Wednesday 12/13

Warm up Handstand Drills -10 shoulder touches – Partner HS circle walks – Handstand walks 20 Min. Find Max Power or Split Jerk 11 Min. AMRAP 9 Hand Cleans @50-60% 6 Strict pull ups 3 Front Squats 30 Double unders 800 Meter run Rx Program Front Squats 10 x 40% 10 x 50% 5 x 60% 5 x 65% 5 …

Tuesday 12/11

Warm up Kipping Tech. on rings or bar 20 Min. Find Max Snatch 12 Min. EMOM E: 4 P. Clean + Jerk @70% O: 7 Burpees 5 Min. EMOM 100 Meter run Rx Program Bench Press 10 x 40% 10 x 50% 5 x 60% 5 x 65% 5 x 70% 15 Hollow rock sit ups Bent over rows 5 …

Monday 12/11

Triple under tech Or Double under 20 Min. to Max rep Clean For Time 100 Double unders 1 Mile run 100 double unders Foam Rolling Rx Program: Deadlift 10 x 40% 10 x 50% 5 x 60% 5 x 65% 5 x 70% Bicep Curls x 16 light 15-9-6 KB Snatch (R+L=1) Goblet Squats

Friday 12/08

Coaches Warm up 16 Min. EMOM 1st: 50ft HSW 2nd: 45sec L-Sit Hold 3rd: 55 sec. Handstand hold 4th: 25 Paratroopers 3 rounds FT 6 weighted pull ups 35/55# 5 Weighted ring Dips 35/55# 4 Weighted step ups w/DB 45/70# (R+L=1) 5 Min. Plank(any style) every time you rest, add 5 Burpees Rx Program Back Squat 10 x 50% 10 …

Thursday 12/07

Warm up 15 Min. Work up Heavy Clean 0 – 5 Min. work to @50% | @60% 6 – 15 Min. work to @95% of Clean For time 36 Front Squats 24 Lunges (Front Rack position R+L=1) 12 O/H Squats @85 of snatch 400 Meter Row 100 Double unders 100 Wall balls with partner (5 Min. cap) Rx Program: Strict …

Wednesday 12/06

A. Warm up B. 15 Min. Work to 95% of Snatch C. 13 Min. AMRAP 12 Strict Pull ups 6 Deadlift 9 Strict T2B 3 Hang Cleans (Squat) 6 Def. Strict HSPU 1 Clean + Jerk @85% + 55 Double Unders D. 800 Med ball run Rx Program Front Squats 10 x 40% 10 x 50% 5 x 75% 3 …

Tuesday 12/05

Warm up 2 Rounds (17 Min. cap) 800 Meter Run w/ Sandbag 100/80# 80 Mountain climbers 80 Double unders 3 Rounds Partner wod (split as needed) 200 Meter Tire Drag 55/45# Partner is doing Heavy farmer carry 70/45# at same time. If 1 partner is stop, other must stop 400 Meter DB O/H Carry 60/45# Rx Program: Bench Press 10 …