Tuesday 12/15
Warm 10 x :20 sec sprint on rower or bike :30 Rest WOD: “Dirty Water” For Time: 100 Double Unders 800 Meter Run 60/45 Calorie Row
Monday 12/14
Silverback Primer 3 Sets, For Quality: 10 Glute Bridges :15 Seconds Single Legged Glute Bridge Hold/ Leg :30 Seconds Front Rack Hold :45...
12/12 Saturday
“Outside the Box” Teams of 2, AMRAP 30: 100 Meter Run, 1 Burpee Box Jump 100 Meter Run, 2 Burpee Box Jumps 100 Meter Run, 3 Burpee Box...
Friday 12/11
Clean Technique 6 Sets: 1 Tempo Clean Pull 1 Clean Pull Rest as needed between sets. WOD: “Low Tide” AMRAP 5: Buy-In: 700 Meter Row 7...
Thursday 12/10
Skill: Movement Prep- T2B and HSPU WOD: 75 T2B * 10 Strict HSPU every break Rest 5:00 75 Strict HSPU *10 T2B every break
Wednesday 12/9
Warm: 3 Sets For Quality: 8 Suitcase Deadlifts (Each Side) 12 Double Kettlebell Front Rack Step-ups (6 Each) Back Squat Waves Set 1: 6...
Tuesday 12/8
Gymnasty Practice 0:00 – 6:00 AMRAP :20 Second Wall-Facing Handstand Hold 2 Strict Chest to Bar Pull Ups (Or Banded Strict) 6:00 – 12:00...
Monday 12/7
Strength: Push Press Build to a 10RM Body Armor 5 Giant Sets: 5 Double Kettlebell Hang Cleans 100 Meter Double Kettlebell Front Rack...
Crazy Saturday
Snatch Technique Pausing Snatch Pull: 5 Sets of 2 Snatch Complex: On the 1:30 x 7 Sets: 1 Snatch Pull 1 Low Hang Power Snatch WOD: “Crazy...
Friday Sucker Punch
Handstand Pushup Conditioning On the 2:00 x 5 Sets: 50′ Single Dumbbell Overhead Walking Lunge (50/35) Handstand Hold with Time Remaining...
