December 29, 2016

Warm Up (10 mins)

Rowing (18 mins)

3 Rounds for Total Calories on the Rower:

:30 On / :30 Off

1:00 On / 1:00 Off

1:30 On / 1:30 Off

Metcon (20 mins)

For Time:

5 Rounds of “Cindy”

3 Rounds of “DT”

1K Row

1 Round of “Cindy” = 5 Pull-Ups, 10 Pushups, 15 Air Squats

1 Round of “DT” = 1...

December 28, 2016

1. Warm Up: 1 mile run

2. Snatch skill: Every 90 secs for 8 rds

Snatch Balance + Sotts Press + Overhead Squat

Start at 50% 1RM Snatch and work up.

3. Metcon

Ascending Ladder for 9:00:

3 Power Snatches (75/55)

3 Wallballs (20/14)

6 Power Snatches

6 Wallballs

9 Power Snatches

9...

December 22, 2016

Thursday, 22 Dec 16

1. Warm Up - 10 Minutes

2. Metcon - 40 Minute Cap

12 Days of Christmas 

December 21, 2016

1. Warm Up - 10 Minutes

2. Weightlifting - 10 Minutes

Snatch EMOM

at 0:00 - 3 Reps @ 55%

at 1:00 - 2 Reps @ 60%

at 2:00 - 2 Reps @ 65%

at 3:00 - 1 Reps @ 70%

at 4:00 - REST

at 5:00 - 3 Reps @ 65%

at 6:00 - 2 Reps @ 70%

at 7:00 - 2 Reps @ 75%

at 8:00 - 1 Reps @ 80%

at 9:00 - REST

at...

December 20, 2016

1. Warm Up (10-15 mins)

2. Strength (20 min CAP)

5 Rounds

5 Kettlebell Strict Press AHAP

and then immediately

10 Barbell Push Press 135/95

Rest 2:00

3. Metcon

AMRAP x 8

18 Kettlebell Swings 53/35

15 Push Jerks 115/85

12 HRPU

December 19, 2016

🎂 Jay's Birthday WOD 🎂

1. Warm Up/Buy In: 1992m Row

2. Metcon: "Jarmez"

EMOM x 24

1 x Deadlift 315/225

2 x Bar Facing Burpees

3 x Chest to Bar Pull Ups

* perform all 3 movements every 60 secs

** if unable to complete all 3 movements in time frame finish wod as AMRAP

December 16, 2016

Mobility WOD

UPPER Body:

Lats - Foam Roll (2:00/each side)

Pec Minor/Bicep - Lacrosse Ball (2:00/each side)

Childs Pose (2:00 Minutes)

LOWER Body:

Quad/Adductor - Foam Roll (2:00/each leg)

Hamstring Flossing - Lacross Ball (2:00/each leg)

Couch Stretch - (2:00 Minutes/each leg...

December 14, 2016

1. Warm Up (10-15 mins)

2. Metcon: For Time

42 Wallballs 20/14

21 Power Snatches 95/65

30 Wallballs

15 Power Snatches

18 Wallballs

9 Power Snatches

3. Cash Out: For Time

100 ft Farmers Carry 115/85

December 13, 2016

1. Warm Up (10-15 mins)

2. Conditioning: EMOM x 10
Even # Double Unders for 60 seconds
Odd # Rest 60 seconds

3. Metcon: AMRAP x 20
"Cindy Cleans the Box"
1 rd of Cindy + 1 Clean & Jerk 135/95
1 rd of Cindy + 2 Cleans & Jerks
1 rd of Cindy + 3 Cleans & Jerks
Etc....
*...

December 12, 2016

1. Warm Up

2. Metcon 1- EMOM x 14

Odd - 6 Bar Facing Burpees

Even - 2 Clusters (start at 50% 1RM C&J)

3. Metcon 2 - For Time

40 Calorie Row - 20 Thrusters 95/65

30 Calorie Row - 15 Thrusters 115/75

20 Calorie Row - 10 Thrusters 135/85

10 Calorie Row - 5 Thrusters 155/95

Cash Ou...

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