Friday, December 30

Strength - HPC
WU
3@65%
3@75%
3@85%

Partner WOD

2 Min Max Effort
Cal Row

REST 1 min

2 Min Max Effort
Cal Assault

REST 1 min

2 Min Max Effort
DU

REST 1 Min

2 Min Max Effort MBSU
20/14

REST 1 Min

2 Min Max Effort Air Squats

REST 1 Min

2 Min Max Effort Rope Climb

REST 1 Min

2 Min Max Effort Burpee

*****split time evenly
**** running total

Wednesday, December 28

Dynamic Duo WOD (littles) - 3RFT (9 & 530 only)

200M run
20 Tire Flips
20 Alt Hanging Hip Touch
20 Goblet Squats
20 KBS
20 Russian Twist
20 Burpee Box Jumps

Skill - 15 Min Open Gym

WOD - 20 Min AmRap
400m run
10 Heavy Tire Flip
10 Alt hanging Hip Touch
10 Burpee Box Jumps 30/24
10 Snatch (AHAP)

Tuesday, December 27

Strength - Press
WU
5@65%
5@75%
5+@85%

WOD - 3rds for MAX Reps

1 Min DL 185/115
1 Min PC
1 Min PP
1 Min FS
1 Min Rest
****runnng total

L2 135/85
L1 85/45

Friday, December 23

PARTNER HERO WOD - WHITE x 2

3 Rope Climb
10 T2B
21 OH Walking Lunge 45/25 plate
400m run
****reps & run split
****one person works at a time









​U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

Thursday, December 22

Skill - Tabata Static Hold
Pull-up x 4
Ring Dip x4

5 Min AmRap
10 DB Snatch 50/30(alt)
30 DU

Rest 2 Min

5 Min AmRap
15 Box Jumps 30/24"
30 DU

Rest 2 Min

5 Min AmRap
20 Cal row
30 DU

Wednesday, December 21

Strength - Bench Press (90% of new 1RM)

WOD - 8 Min AMRap
2.4.6.8.10......
Rx
HSPU
Deadlift 275/185

L2
HSPU (1 Mat)
Deadlift 225/135

L1
Mod HSPU
Deadlift 155/75

**** increase by 2 each round

Tuesday, December 20

Skill - HSPU

WOD - 2RFT

8 T2B
16 Cal Assault
24 GHDSU
32 Cal Row
40 Goblet Squats 53/35
48 KBS
56 Russian Twist
64 DU

Monday, December 19

Strength - Back Squat (90% of new 1RM)
5@65%
5@75%
5+@85%

6 Min EMOM
6 Thruster (AHAP)

Rest 2 Min

6 Min EMOM
10 Burpee over bar

Friday, December 16
Strength - Squat Clean (20 Min to establish 1RM)

12 Min EMOM
Even - HPC (Max Reps) 95/65
ODD - DU (Max Reps)
****Score is total reps - Running Total

Thursday, December 15

Strength - Press
(20 min to establish 1rm)

WOD - 5RFT
10 Pull-ups
10 S2OH 135/95
10 Pistols (alt)