Monday, 12/31/18
Strength
Every 2 Minutes for 3 Sets:
6 Back Squats
WOD
10 Rounds:
9 Kettlebell Swings (53#/35#)
6 Handstand Push Ups
3 Bar Muscle Ups
December 2018
Friday, 12/28/18
WOD
For Time:
75/60 Calorie Row
100′ Dumbbell Front Rack Walking Lunge (50#/35#)
75 Burpees to Bar
100′ Dumbbell Front Rack Walking Lunge (50#/35#)
Thursday, 12/27/18
WOD
8 Minute AMRAP:
15 Power Snatch (95#/65#)
50 Double Unders
Core Strength
9 Minute EMOM:
Minute 1: 15 V Ups
Minute 2: 30 Russian Twist
Minute 3: 45 Second Plank Hold
Wednesday, 12/26/18
Strength
Every 2 Minutes for 3 Sets:
6 Front Squats
WOD
For Time:
Cash In: 1k Bike
21-15-9
Wall Balls (30#/20#)
Chest to Bar Pull Ups
Cash Out: 1k Bike
Friday, 12/21/18
Gymnastics
5 Rounds:
45 Second Max Rope Climbs
45 Second Rest
WOD
7 Minute AMRAP:
10 Kettlebell Swings (53#/35#)
10 Kettlebell Box Step Up and Overs (24/20)
*Add 5 Reps Every Round
Thursday, 12/20/18
WOD
Clean Complex
10 Sets (1 Every 2 Minutes):
1 Power Clean + 1 Hang Squat Clean + 1 Front Squat
*Build in weight each set
Tuesday, 12/18/18
WOD
For Time:
10-8-6-4-2
Power Snatch (135#/95#)
*10 Box Jumps (30″/24″) after each round
Core Strength
4×15 GHD Sit Ups
Monday, 12/17/18
WOD
14 Minute AMRAP:
1k Row
In remaining time…
Max Rounds of Cindy
*Cindy= 5 Pull Ups, 10 Push Ups, 15 Air Squats
Friday, 12/14/18
WOD
15 Minute AMRAP:
15 Overhead Squats (95#/65#)
30 Double Unders
15 Toes to Bar
30 Double Unders