FRIDAY DECEMBER 15, 2017

FRIDAY DECEMBER 15, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
2 HANG SQUAT SNATCH (ASCEND)

WOD
21-15-9 REPS FOR TIME, 15:00 CAP:
OVERHEAD SQUAT 95/65
DB SNATCH X2 40/25

COOL DOWN

THURSDAY DECEMBER 14, 2017

THURSDAY DECEMBER 14, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
12 SETS, EMOM:
1) ROPE CLIMB
2) HANDSTAND HOLD
3) 10 PALLOF PRESS (EACH SIDE)

WOD
AMRAP 16:00:
14 BOX JUMP 24/20
12 TOES TO RINGS
10 RENEGADE ROWS 55s/35s
8 DB CLEANS

COOL DOWN

WEDNESDAY DECEMBER 13, 2017

WEDNESDAY DECEMBER 13, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
2 SPLIT JERK (ASCEND)

WOD
FOR TIME, 15:00 CAP:
90 DOUBLE UNDERS / MOD: 135 SINGLES
60 RUSSIAN SWINGS 53/35
30 KB PUSH PRESS
45 RUSSIAN SWINGS
75 DOUBLE UNDERS / MOD: 115 SINGLES

COOL DOWN

TUESDAY DECEMBER 12, 2017

TUESDAY DECEMBER 12, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20:00 CAP:
HANG POWER CLEAN + FRONT SQUAT + SQUAT CLEAN

WOD
5 ROUNDS, 15:00 CAP:
10 C2B PULLUPS (RX+ 7 BAR MUSCLE UPS)
5 SQUAT CLEAN 155/105 (RX+ 7 SQUAT CLEANS)

COOL DOWN

MONDAY DECEMBER 11, 2017

MONDAY DECEMBER 11, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
4 SETS, EVERY 3:00:
10-5-5-10 BENCH PRESS
(ASCEND THROUGH 10-5-5, THEN BACK OFF FOR 10)

WOD
5 ROUNDS FOR TIME, 17:00 CAP:
10/7 CAL BIKE
12 BURPEES
24 LUNGES

COOL DOWN

FRIDAY DECEMBER 8, 2017

FRIDAY DECEMBER 8, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, EVERY 2:00:
5-4-3-1-1 FRONT SQUAT (ASCEND, %65,75,85,95,100%)

WOD
5 ROUNDS FOR TIME, 20:00 CAP:
30 WALL BALL 20/14, 10’
6 POWER SNATCH 115/85 (RX+ 135/95)

COOL DOWN

THURSDAY DECEMBER 7, 2017

THURSDAY DECEMBER 7, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
2 HANG POWER CLEAN

WOD
AMRAP 10:00:
3 POWER CLEANS 155/105 (RX+ 185/135)
40 DOUBLE UNDERS / MOD: 60 SINGLES

COOL DOWN

TUESDAY DECEMBER 5, 2017

TUESDAY DECEMBER 5, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
HANG POWER SNATCH + OVERHEAD SQUAT (ACROSS)

WOD
AMRAP 12:00:
15/12 CAL ROW
9 POWER SNATCHES 95/65
6 STRICT TOES TO BAR

COOL DOWN

MONDAY DECEMBER 4, 2017

MONDAY DECEMBER 4, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) 2 STRICT PULLUPS (ASCEND)
EVEN) 2 PRESS (ASCEND)

WOD
FOR TIME, 20:00 CAP:
10 MUSCLE UPS / MOD: 15 RING DIPS
20 DB THRUSTERS 35s/25s
30 DB BURPEE POWER CLEANS
20 DB THRUSTERS
10 MUSCLE UPS

COOL DOWN