Thursday December 20

Skill:

Rowing


WOD

3 Rounds

750m Row
4 Lengths of Bear Crawl


Competitors Work:

100 Push Ups
200 Squats work hard on technique
Stretch shoulders!

Wednesday December 19

Skill:

Review the Squat


WOD:

7 Rounds

7 Hand Stand Push Ups
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts (245/170)
7 Burpees
7 KB Swings
7 Pull Ups

Tuesday December 18

Skill:

Ring dips

WOD

WITTMAN seven rounds

15 KB Swings 1.5/1
15 Power Clean 95/65
15 box jumps 24"/20"

Monday December 17

Skill:

Double Unders

WOD:

5 Rounds

30 Push Ups
15 Squat Snatch (75/55)

Saturday December 16

Skill:

Partner carry

WOD:

2 Rounds

Partner A rows 500 m while partner B performs as many push ups as possible until Partner A is Rowing.

Partner B will then partner carry PA two lengths.

Partners will switch roles.

Competitors Work

12 Rounds of CINDY

5 Pull Ups
10 Push Ups
15 Squats

Friday December 14

Skill:

Dead lift
2 - 2 - 2 - 2



WOD

500 m Row
30 Burpees
20 Box Jumps
4 Lengths Weighted Lunges
20 Box Jumps
30 Burpees
500 m Row

Competitors Work:

150 Air Squats (Focus on keeping lower back tight, no butt winks)
100 Sit Ups
100 Leg Lifts

Thursday December 13

Skill:

Max L- Sit


WOD:

AMRAP 17 min

5 L Pull Ups
10 Ring Dips
15 Front Squats (185/115)




Competitors work:

50 Burpees ( Yes I know your chest is sore and, Yes I still want you you to do the Burpees, No, it doesn't make sense... Just kidding it will be good for ya )

Find a kids Playground and do 20 strict pull ups. Or get an Iron Gym so you can do this stuff in the comfort of your home. :-) Enjoy the great day, love ya all!

Wednesday December 12

Skill:

Max Snatch

WOD:

21 - 15 - 9

Pull Ups

Kettle Bell Swings (70/53)



Competitors Work (can be done at home or work easily)

150 Push Ups
100 Walking Lunges

If you want to get strong fast do these for yourself as well competing or not.

People are always in a state of movement either we are growing or decaying the choice is ours. Brett L.

Tuesday December 11

Skill:

Turkish Get Ups


WOD:

5 Rounds

30 Double Unders
5 Squat Cleans
10 Push Press

Monday December 10

Skill:

3 x Max Rep Clean (135/95)


WOD:

3 Rounds For time

20 Box Jumps
15 Wall Ball
10 Pull Ups

Friday December 7

Skill:

Max Rep Pull Ups x 3

Stretch


WOD:

KAREN

150 Wall Ball



Competitors Work
30 HSPU Today

Thursday December 6

Skill:

Pistols

Shoulder Flexibility


WOD

3 Rounds
20 Deadlift (245/165)

Row 500 m


Cash Out 60 Butpees

Wednesday December 5

Skill:

Hand Stand Push Ups


WOD:

AMRAP 16 minutes

15 Weighted Lunges
15 Ring Dips
15 Pull Ups

Tuesday December 4

Skill:

3 x Max Touch and go Power Cleans (135/95)

WOD

3 Rounds 

20 Front Squat (135/95)

15 Shoulder to Overhead (135/95)

Monday December 3

Skill:

100 Double Unders


WOD

Tabata

Deadlift (225)

Toes to Bar

Push Ups

Row (total calories) sprint

Saturday December 1

Skill:

Snatch 3 - 3 - 3


WOD

TYLER

5 Rounds

7 Muscle Ups

21 Sumo Deadlift High Pulls (95/65)

1 Muscle Up = 3 PullUps and 3 Ring Dips

Friday November 30

Skill:

1 Rep Max

Snatch (Power / or / Squat)


WOD:

100 Push Ups
75 kettle Bell Swings (70/53)
50 Dead Hang Pull Ups
25 Pistols (switch each rep)

Thursday November 29

Skill:

1 Rep Max:

Clean (Power/Squat) doesn't matter

WOD:

For Time

40 Double Under Buy In

Then

3 Rounds of

12 Ring Dips
10 L- Pull Ups
8 Pistols

Wednesday November 28

Skill:

1 Rep Max:

Shoulder Press (from the rack)


WOD:

16 min AMRAP

500 Row
10 HSPU

Tuesday November 27

Skill:

Find 1 Rep Max:

Front Squat

WOD:

5 Rounds

15 Squat Cleans
10 Pull Ups