New Years Eve 2020
Strength: Establish 1 RM back squat WOD: “Bell and Rope” For Time 25-20-15-10-5 American Kettlebell Swings (70/53 lb) 50-40-30-20-10...
Wednesday 12/30
Skill Conditioning 3 Giant Sets, Not For Time: 25 GHD Sit-ups 50 Double Unders 25-75′ Handstand Walk (Practice) Rest 2 Minutes Between...
12/29 Tuesday
WOD: “Road Trip” 5 Rounds: 15 Kettlebell Swings (70/53) 400 Meter Run 40 Double Unders Gymnastic Conditioning AMRAP 6: 1 Strict Handstand...
Monday 12/28
Midline: 4 Giant Sets: 12 Front Rack Kettlebell Box Step-Ups (24″/20″) :45 Farmer Hold DB or KB 12 Weighted Pausing Hip Extensions Rest...
Saturday 12/26
“Seven Deadly Sins” For Time 10 Chest-to-Bar Pull-Ups 20 Toes-to-Bars 30 Deadlifts (185/135 lb) 100 Double-Unders 30 Box Jumps (24/20 in)...
Christmas Day
Wishing you and Your Family a Very Merry Christmas!
Christmas Eve 2020
“12 Days of Christmas” For Time 1 Sumo Deadlift High-Pull (75/55 lb) 2 Thrusters (75/55 lb) 3 Push Presses (75/55 lb) 4 Power Cleans...
Wednesday 12/23
Naughtly and Nice AMRAP in 25 minutes 12 Handstand Push-Ups 12 Deadlifts (155/105 lb) 12 Burpees 12 Front Squats (155/105 lb) *At 12:00,...
Tuesday 12/22
Fat Amy For Time 50 Air Squats 10 Burpees 40 Sit-Ups 10 Burpees 30 Lunges (alternating legs) 10 Burpees 20 Kettlebell Swings 55/35 10...
Monday 12/21
Skill Pull Up Practice -15:00 Grip, Kip swing, Pull, string together If already have kip then butterfly If good with butterfly then...
