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Blast Off Wednesday

12/30/2014

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Wednesday, December 31

WOD - partner

100 Thrusters 95/65 (switch every 10)
100 Burpees (switch every 10)
100 DU
100 calorie row
100 MB Sit-ups 20#



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Trifecta Tuesday

12/29/2014

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Tuesday, December 30

Skill - HSPU, HS Hold, HS Walk

5min amrap
10 DB Power Snatch (alt) 50/30
10 DB HPC 100/60

Rest 3 min

5 min Amrap
10 Pistols (alt)
10 T2B

Rest 3 min

5min amrap
200m row
10 Back Squats 95/65



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Massive Monday

12/28/2014

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Monday, December 29

Strength - Power Cleans
Warmup - 5 reps 50% of max
3.3.1.1.1 (increase each set)

WOD - 3RFT (15 min cutoff)

RX
5 C2B Pull-ups
10 Perfect hr push-ups
15 Squats
20 KBS 53#
25 Box Jump (30/24)

L2
5 Pull-ups
10 Push-ups
15 Squats
20 KBS 35/26#
25 Box Jump 24/20"

L1
5 Jump pull-ups
10 Modified push-ups
15 Squats
20 KBS 26/13#
25 Box Jump 20/12"



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Filthy 50 Friday

12/25/2014

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Friday, December 26

WOD - Filthy 50

50 Box Jumps, 24/20"
50 Jumping Pull-ups
50 KBS, 35/26#
50 Walking Lunges
50 K2E
50 Push Press, 45/35#
50 GHD Hip Ext
50 Wall Balls, 20/14#
50 Burpees
50 DU

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North Pole Wednesday

12/23/2014

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Wednesday, December 24



WOD - 12 Days of Christmas

1 100m run
2 HSPU
3 Strict Pull-ups
4 Jumping Squats
5 Burpees
6 S2OH 115/75
7 GHD Hip Ext
8 Supermans
9 KB Swing 53/35
10 DU
11 DL 115/75
12 Ring Dips



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Triple Treat Tuesday

12/22/2014

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Tuesday, December 23

Skill
Burgener Warmup
Snatch Push Press
Snatch Balance

WOD X 3

5 min EMOM
10 Power Snatch 115/75

Rest 3 min

5 Min EMOM
10 HPC 115/75

Rest 3 min

5 Min EMOM
10 Front Squats 115/75

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Muscle Monday

12/21/2014

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Strength - Power Cleans 

5x3 (work up to 3 rep max)

WOD - For Time

Rx
400m run
21 KBS 53/35
21 T2B
200m run
15 KBS
15 T2B
100m run
9 KBS
9 T2B

L2 - Almost T2B, KBS 44/26
L1 - Lying T2B, KBS 35/13



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Fire it up Friday

12/18/2014

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Friday December 19

Strength - Press

Warmup
5@65%
5@75%
5@85%

WOD - Ladder
10-9-8-7-6-5-4-3-2-1 reps
Rx
Burpee pull-ups
Handstand push-ups
(10 air squats after each round)





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Big Boy Thursday

12/17/2014

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Thursday December 18

Skill - push up drill

WOD - 10 rounds

Rx
1 Deadlift 275/185
200m run
8 Box jumps 24/20"
Rest 30 seconds

L2
DL 185/135, BJ 20/18

L1
DL 135/75, BJ 18/12



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Complex Wednesday

12/16/2014

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Wednesday December 17

Strength - Deadlift - Deload

Warmup
5@40%
5@50%
5@60%


WOD - 10 min EMOM

Rx
3 Power Cleans 135/95
3 Front Squat
3 Push Press

L2
3 Power Cleans 115/75
3 Front Squat
3 Push Press

L1
3 Power Cleans 75/35
3 Front Squat
3 Push Press





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