Week of December 3 – December 9

Monday

“Jump Start”
For Time: (25min cutoff)
60 Double Unders (RX+ 100)
30 DB/KB Snatches or 15 Barbell Snatches
60 Double Unders (RX+ 100)
30/21 Calorie Row / Bike
60 Double Unders (RX+ 100)
30 Toes to Bar
60 Double Unders (RX+ 100)
30/21 Calorie Row / Bike
60 Double Unders (RX+ 100)
30 DB/KB Snatches or 15 Barbell Snatches

RX: 50/35, 115/85 RX+: 70/50, 135/95

Tuesday

Strength / Skill
1) Feet on Box: Hold a Push-Up Support for 10sec, walk your hands in to a Pike Handstand and Hold for 10sec
*Repeat the above sequence 5 times before resting.
 *Perform 3 sets.


**Stack hips over shoulders and shoulders over hands.


2) 4 x 50′ Unbroken Floor Slider Hand Walk or Handstand Walk

–OR–

On the 2:00 x 5 Rounds
Set 1 = 5 Push Jerks
Set 2 = 4 Push Jerks
Set 3 = 3 Push Jerks
Set 4 = 2 Push Jerks
Set 5 = 1 Push Jerk
*Building to a heavy.

“Down Time”
AMRAP 7:
3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks
6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks
9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks
…etc

RX: 115/80 RX+: 135/95

Wednesday

“Rugrats”
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
21 Goblet Squat (70/53)
15/12 Calorie Assault Bike / Row
*Score is Slowest Round

C.E. – Midline
50 GHD Sit-Ups
75′ Handstand Walk or 150′ Slow Low Bear Crawl
100′ Double KB/DB Front Rack Walking Lunge 50/35

Thursday

“Frogger”
5 Rounds: (25min cutoff)
15 Calorie Row
15 Kettlebell Swings
20 x 10 Meter Shuttles
20 AbMat Sit-Ups

RX: 50/35  RX+: 70/53

Friday

“Terrible Twos”
AMRAP 2
4 Pull-ups (RX+ C2B)
5 Push-ups (RX+ Clapping)
6 Air Squats (RX+ Pistols)
–Rest 2:00–

AMRAP 2
4 Pull-ups (RX+ C2B)
5 Push-ups (RX+ Clapping)
6 Air Squats (RX+ Pistols)
–Rest 1:30–

AMRAP 2
4 Pull-ups (RX+ C2B)
5 Push-ups (RX+ Clapping)
6 Air Squats (RX+ Pistols)
–Rest 1:00–

AMRAP 2
4 Pull-ups (RX+ C2B)
5 Push-ups (RX+ Clapping)
6 Air Squats (RX+ Pistols)
–Rest 0:30–

AMRAP 2
4 Pull-ups (RX+ C2B)
5 Push-ups (RX+ Clapping)
6 Air Squats (RX+ Pistols)

*Record each score.

Saturday

WAR OF THE WODS! COME WATCH!

Sunday

“Sweat Buckets”
For Time: (35min cutoff)
Men:
50-40-30-20-10: Calorie Row
10-20-30-40-50: Calorie Bike

Women:
35-28-21-14-7: Calorie Row
7-14-21-28-35: Calorie Bike

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