Thursday, December 26, 2013

Friday December 27


Strength:


Tabata
Window Wipers
Leg Lifts
Butterfly Sit Ups
Flutter Kicks


WOD:

10 min AMRAP

5 Squat Snatch
5 Muscle Up





Wednesday, December 25, 2013

Thursday December 26


Warm Up:

10 Lengths Sled Pull


Strength:

5,000 m Row - 500 Dojnle Unders - or 500 Weighted Lunges



WOD:

100 Double Unders

Then

3 Rounds of

3 Squat Cleans
15 Weighted Push Ups



Monday, December 23, 2013

Tuesday December 24 CHRISTMAS EVE!



Only morning classes today

5 AM, 6 AM, and 8 AM

Afternoon classes are canceled!


Strength:


Tabata:

Pull Ups
Leg Lifts
Squat Jumps


WOD:

2 Rounds

20 Kettle Bell Swing
10 Toes 2 Bar
20 Wall Ball
10 Toes 2 Bar
20 Burpee Box Jumps
10 Toes 2 Bar
20 Pull Ups
10 Toes 2 Bar


Sunday, December 22, 2013

Monday December 23


Christmas Eve Schedule - 5 AM, 6 AM, and 8 AM

Christmas Day - 6 AM

Warm Up:


Beep Drill 


Strength:

Swing Sally Up - Front Squats (135/95)


WOD:

21 - 15 - 9

Hand Stand Push Ups

34 - 26 - 18

Burpees




Hero WOD 4:30 PM

Hedi is choosing!