Friday December 15, 2017

Warm Up 

Dynamic Med Ball Warm Up

 

WOD 

7 Kettle Bell Swings (70/45)

7 Wall Balls (20/14)

2 Minute AMRAP

2 Minute Rest

Repeat 5 Times

 

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Thursday December 14, 2017

Warm Up

300 Meter Row

30 Windmills

.5 Mile Airdyne

20 Inchworms

 

WOD

50 Double Unders

10 Overhead Squats (75/35)

15 Push-Ups

9 Minute AMRAP

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Wednesday December 13, 2017

Warm Up 

20 Lunges W/Rotation

20 Hollow Rockers

20 Hyperextensions

20 Mountain Climbers

2x

Mobility

 

Strength 

Deadlift

2 x 5 (40% 3 Second Hold)

2 x 3 (60% 3 Second Hold)

5 x 3 (75%+)

 

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Tuesday December 12, 2017

Warm Up

1 Minute Jumping Jacks

1 Minute Sit-Ups

1 Minute Squats

2x

 

Volume 

3 High Box Jumps

3 Strict Pull-Ups

12 Minutes

 

WOD 

500 Meter Row 2x

Rest as need between efforts

 

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Monday December 11, 2017

Warm Up

5 Push-Ups

10 Good Mornings

50 Singles

5x

Mobility

 

WOD 

3 Sets of Bear Complex (95/55)

10 T2B

10 Burpees

5 Rounds for Time

 

 

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Friday December 8, 2017

Warm Up 

10 Minutes

Partner Row of Bike

 

WOD

7 minute AMRAP

15 Wall Ball (20/15)

5 Power Clean (95/45)

 

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Thursday December 7, 2017

Pearl Harbor Day

” A day that will live in infamy”

Dynamic Warm Up

 

WOD

“The Sevens”

7 Rounds

7 Handstand Push UP s

7 Thrusters (135/85)

7 Knees to Elbow

7 Deadlifts (245/155)

7 Burpees

7 Kettle Bell Swings (70/55)

7 Pull Ups

Compare to 5/1/15

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Wednesday December 6, 2017

Warm Up 

400 Meter Run

Shoulder Warm Up

 

Volume 

14 Minute

Odd Minute – 10 Second L-Hang

Even Minute – 20 Second Hollow Hold

 

WOD 

5 Minute

10 Sumo Deadlift High Pull (75/45)

10 Box Jump

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Tuesday December 5, 2017

Warm Up 

Battle Rope

Hip/Low Back Mobility

 

Strength

5 x 10 Back Squat

 

WOD 

3 Minute

Double Under

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Monday December 4, 2017

Warm Up

400 Meter Run

10 Push Ups

15 Superman Rockers

x2

 

WOD

3 Rounds

400 Meter Runs

11 Snatch (95/45)

6 Strict Pull Ups

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