New years eve

20-12-30-13
Rd 1
Wall ball
burpees
pull ups
jumping lunges

Rd2
Slams
Burpees
Dubs
Box

Rd3
Push press
Burpees
Sit ups
Jumping air squats

Rd4
Med ball cleans
Burpees
Toes to bar
Jumping lunges

Friday

5-3-1+ Squat progression
5-5-5+ clean progression
5-5-5+ bench progression

12-19-12!!!! Fun!!

750m row
100 dubs/250 singles
50 burpees

Rest 3 min
3 min max reps of thrusters 95/65

Rest 2 min
2 min max reps bench 135/85




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Partners Rock!!

100 over the box box jumps
100 kb swings
100 pull ups
100 med ball cleans

One partner runs 2 suicides while other partner counts reps...alternating until 100 reps achieved then move to next movement!



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Squats and snatch

Mendler training with back squat week 2:
3-3-3+ @ 70%-80%-90%

Then:

21 wall ball 20/14
15 toes 2 bar
9 snatch 115/75

4 rounds for time



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Sprints

180WOD
250 ROW
25 Slams
20 over box
Post time 3 RDS - 4 min BT rds

Tuesday

180wod - EMOM
Wallball
3 squat Cleans
Alternating minutes

Increase Wallball by two each round


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Row row row your boat!!!

1000m row FT
750m row FT
500m row FT
250m row FT

Rest between sprints!



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Monday

180 wod
10-1 ladder
Power Clean
Burpee

Then

10-1 bench
50-50-40-40-30-30-20-20-10-10 double unders


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12 DAYS OF CHRISTMAS!

1 BEAR CRAWL
2 BURPEE PULL UPS
3 LUNGES
4 PLYO PUSH UPS ( clapping)
5 BALL SLAMS
6 BURPEE BOX
7 MED BALL CLEANS
8 KB SWINGS
9 JUMPING AIR SQUATS
10 WEIGHTED SIT UPS
11 THRUSTERS
12 TOES TO BAR

JUST LIKE THE SONG.....
1,
2,1
3,2,1
4,3,2,1
5,4,3,2,1
Etc...etc




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