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Tuesday, 12/27/16:

  Skill: 5×12 Handstand Push-Ups *1 minute rest between sets   WOD: 5 rounds: 15 bar facing burpees 12 deadlifts (135#/95#) 9 hang power cleans 6 push jerks *18 minute time cap

Friday, 12/23/16: strength: 8×3 overhead squat WOD: EMOM for 18: 1st: 25 russian kb swings (70#/53#) 2nd: 20/15 calorie bike 3rd: max calorie row

Wednesday, 12/21/16: midline strength: 3×20 GHD sit-ups WOD: 3 rounds AMRAP for 3 minutes: 2-4-6-8-10…etc. deadlifts (185#/125#) bar facing burpees 1 minute rest

Monday, 12/19/16: gymnastics: EMOM for 6 minutes: 3 strict pull-ups 6 chest to bar pull-ups 9 pull-ups WOD: “Elizabeth” 21-15-9 squat cleans (135#/95#) ring dips

Friday, 12/16/16: olympic weightlifting: EMOM for 10 minutes: 3 hang clean and jerks WOD: 5 rounds: 20 calorie row 10 thrusters (115#/80#)

Thursday, 12/15/16: conditioning: 4 rounds: 20 calorie bike 2:00 rest between sets WOD: AMRAP for 10 minutes: 5 deadlifts (225#/155#) 15 sit-ups

Wednesday, 12/14/16: strength: 5×5 back squat WOD: 2 rounds: 15 calorie row 15 handstand push-ups 30 chest to bar pull-ups 15 handstand push-ups 15 calorie row rest 1 minute between rounds

Tuesday, 12/13/16: WOD: “The Chief” 5 rounds: AMRAP for 3 minutes: 3 power cleans (135#/95#) 6 push-ups 9 air squats rest 1:00

Monday, 12/12/16: strength: 5×3 overhead squat WOD: 30 box jumps (24#/20#) 30 chest to bar pull-ups 30 kettlebell swings (53#/35#) 30 front squats (115#/80#) 30 toes to bar 30 push press 30 deadlifts 30 wall balls (20#/14#) 30 burpees