Friday December 13

Warm Up:

2 Rounds

30 Sit a ups

30 Leg Lifts

2 min Plank

Strength:

100 Pistols

WOD:

Heavy Angie

50 Pull Ups

50 Push Ups

50 Sit Ups

50 Squats

Thursday December12

Warm Up:

4 Lengths Bear Crawl

6 Lengths Weighted Lunges (55/35)

Strength:

3 Rounds of

1 High Hang Squat Clean

3 Hang Squat Clean

5 Squat Cleans

WOD:

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

Wall Ball

Burpees

Pull Ups

Wednesday December 11

Warm Up:

1 Length of Spider-man Crawl

50 Pike And Straddle Leg Lifts

Strength:

250 Double Unders

WOD:

___ # of Rounds - (Chosen by instructor based off Exercise choice)

1 Heavy Squat Snatch

24 of Exercise of your choice

1 Heavy Squat Snatch

24 of Exercise of your choice

1 Heavy Squat Snatch

24 of Exercise of your choice

Tuesday December 10

Warm Up:

50 Double Unders

5 Plate Drags

Skill:

Double under game

 30 secs go for a double under (add 10 Burpees if make it go around in circle)

WOD:

1 Rope Climb

500 m Row

25 weighted push ups

30 Pistols

20 Strict Pull Ups

2 min Planque

35 Ring Dips

DONE!

Great life is about being around great people!

Monday December 9

MWarm Up:

5 alengths Plate Drag

1 Length Spider-Man Crawl

10 One armed Push Ups

20 Pistols

Strength:

30 Clean and Jerks (135/95) not for time, for form

WOD:

(Fight Gone Bad Style)

3 Rounds as many repetitions in one minute each station 

Pull Ups

Weighted Lunges

Butterfly Sit Ups

Clean and Jerks

Double Unders

Rest

What a great weekend in Aspen!