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
Friday, 12/9/16:
gymnastics:
10x pull-up negatives
10x ring dip negatives
3x :30 hip extension hold
WOD:
AMRAP for 12 minutes:
box jumps (24″/20″)
9 power snatches (115#/85#)
5 bar muscle-ups
Thursday, 12/8/16:
conditioning:
tabata double unders
WOD:
AMRAP for 3 minutes:
“Macho Man” (95#/65#)
rest 3 minutes
AMRAP for 3 minutes:
“Macho Man” (115#/85#)
rest 3 minutes
AMRAP for 3 minutes:
“Macho Man” (135#/95#)
Macho Man = 3 power cleans, 3 front squats, 3 shoulder to overhead
Wednesday, 12/7/16:
gymnastics:
3 rounds:
AMRAP for 1:00 minute:
rope climbs
rest 1:00
WOD:
40 calorie bike
40 front rack lunges (75#/55#)
20 calorie bike
20 front rack lunges
10 calorie bike
10 front rack lunges
Tuesday, 12/6/16:
gymnastics:
for time…
60 handstand push-ups
WOD:
9 rounds:
1:30 max row for distance
:30 rest
Monday, 12/5/16:
strength:
3×8 back squat
WOD:
4 rounds:
21 wall balls (20#/14#)
18 hang power cleans
15 burpees
12 pull-ups
Friday, 12/2/16:
conditioning:
bike 5 kilometers
WOD:
AMRAP for 13 minutes:
55 hang power snatches (75#/55#)
55 wall balls (20#/14#)
55 calorie row
55 handstand push-ups