THURSDAY DECEMBER 18, 2014
WARMUP:
INSTRUCTOR LED
STRENGTH:
20 MINS. TO COMPLETE
3X3 OVERHEAD SQUAT (90%)
WOD:
AMRAP 20 MINS.
4 POWER SNATCHES 135/95
7 RING ROWS
20 SQUATS
200M ROW
COOL DOWN:
INSTRUCTOR LED
WEDNESDAY DECEMBER 17, 2014
WARMUP:
INSTRUCTOR LED
STRENGTH:
20 MINS. TO COMPLETE
4X4 SUMO DEADLIFT (85%)
WOD:
TABATA
DOUBLE UNDERS (3:1)
REST 1 MIN.
KB SUMO DEADLIFT HIGH PULL 70/53
REST 1 MIN.
BOX JUMPS 20″
REST 1 MIN.
BENCH PRESS 115/75
COOL DOWN:
INSTRUCTOR LED
TUESDAY DECEMBER 16, 2014
WARMUP:
INSTRUCTOR LED
STRENGTH:
20 MINS. TO COMPLETE
4X4 PUSH PRESS (85%)
WOD:
5 ROUNDS
7 STRICT HANDSTAND PUSHUPS (DB PRESS 50/35)
1 LEGLESS ROPE CLIMB (3/1)
7 HANGING STRAIGHT LEG RAISES
AFTERMATH:
500M ROW
COOL DOWN:
INSTRUCTOR LED
MONDAY DECEMBER 15, 2014
WARMUP:
INSTRUCTOR LED
STRENGTH:
20 MINS. TO COMPLETE
3X3 BACK SQUAT (90%)
WOD:
AMRAP 10 MINS.
5 MUSCLE UPS (5 STRICT PULLUPS, 5 RING DIPS)
5 POWER CLEANS 155/105
5 BURPEES
AFTERMATH:
TABATA OVERHEAD LUNGE (BUMPER PLATE)
COOL DOWN:
INSTRUCTOR LED
FRIDAY DECEMBER 12, 2014
WARMUP:
INSTRUCTOR LED
STRENGTH:
15 MINS. TO FIND
1RM PULLUPS
WOD:
5 ROUNDS
9 THRUSTERS 115/75
9 KNEES TO ELBOWS
AFTERMATH:
30 PUSHUPS
COOL DOWN:
INSTRUCTOR LED
THURSDAY DECEMBER 11, 2014
WARMUP:
INSTRUCTOR LED
STRENGTH:
20 MINS. TO COMPLETE
3X10 FRONT SQUAT (75%)
WOD:
2 MINS. EACH EXERCISE
1 MIN. REST BETWEEN ROUNDS
3 ROUNDS
ROW CALORIES
KB SWINGS 53/35
BOX JUMPS 20″
COOL DOWN:
INSTRUCTOR LED
WEDNESDAY DECEMBER 10, 2014
WARMUP:
INSTRUCTOR LED
STRENGTH:
20 MINS. TO COMPLETE
4X4 SPLIT JERK (85%)
WOD:
50 DOUBLE UNDERS (3:1)
40 V-UPS
30 POWER CLEANS 115/75
20 CHEST TO BAR PULLUPS
10 BURPEES
300M ROW
COOL DOWN:
INSTRUCTOR LED
TUESDAY DECEMBER 9, 2014
WARMUP:
INSTRUCTOR LED
STRENGTH:
20 MINS. TO COMPLETE
4X2 BACK SQUAT (90%)
WOD:
4 ROUNDS
10 SUMO DEADLIFT 225/155
20 SITUPS
30 LUNGES
COOL DOWN:
INSTRUCTOR LED
MONDAY DECEMBER 8, 2014
WARMUP:
INSTRUCTOR LED
STRENGTH:
20 MINS. TO COMPLETE
4X2 PRESS (90%)
WOD:
30-20-10
RENEGADE ROWS 30/20
WALL BALLS 20/14 10′
AFTERMATH:
20 GOOD MONRING WITH DB 30/20
20 WEIGHTED SITUPS 30/20
COOL DOWN:
INSTRUCTOR LED
FRIDAY DECEMBER 5, 2014
WARMUP:
INSTRUCTOR LED
STRENGTH:
20 MINS. TO COMPLETE
3X5 BENCH PRESS (85%)
WOD:
AMRAP 15 MINS.
20 OVERHEAD SQUATS 65/45
20 BACK SQUATS 65/45
400M ROW
COOL DOWN:
INSTRUCTOR LED