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Dec 12

  A – Warm up Clean/Squat Cleans/Snatches 10 mins   B – For Times and weights 0-15mins Row 2000/1750 or Ride 100/75 cals After you get done use remaining time to establish a 1 rep max Clean and Jerk Min 15-30 Row 1000/850 or...

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Dec 11

Monday Coach spends time on ankle and shoulder mobility A – Thruster – Heavy Sets 14 mins Sets of 5, 4, 3, 2, 1, 2, 3, 4, 5   B – Main Event 21 min CAP 3 rounds for quality – no times to be kept 75 squats 25 HSPU or...

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Dec 10

Sweet Annies   How well can you get to know Annie in 35 mins.   ***2 mins breaks are mandatory!   Annie 50-40-30-20-10 DU Sit-Ups   Rest 2 mins   Swinging Annie 50-40-30-20-10 DU KBS 1.5/1   Rest 2 mins   Burping...

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Dec 9

A – OHS – 15 mins to a 1 rep   B – Teams of 3-4 – Max Cals on Bike in 14 mins Switch athlete every :30   Cash Out: Athlete 20 Pull ups, Sport 30 C2B or 15 MU

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Dec 8

A – Floor press and KB bent over row 5×5 B – 3 sets, rest 60 seconds between sets 50 Russian KBS heavy Row 1K/Ride 50/40 Cals

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Dec 7

A – Muscle Snatch 3×3   B – Snatch – 6 sets of 3 singles Do a rep, drop the bar, reset within 5 seconds, do a rep, repeat.   C – Deadlift – Main Event 5×5   D – Row 750M for time

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Dec 6

A – 12 min EMOM 1 Clean and Jerk – increase weight 5 t2b B – Sets of unbroken Clean and Jerks – Pick one weight and stick with it for the 3 sets.     Sets of 15, 12 and 9.  Rest as needed btwn sets.   C –...

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Dec 5

35 min cap 5 rounds for time Row 500 or Ride 30/24 cals 10 push press 115/75, 155/105 sport 20 v-ups ***Every 3 mins stop whatever you’re doing and do 10 burpees

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Dec 4

A – 8 min – Practice and work to a moderate split snatch – sets of 1   B – 10 min 5 sets 1 power snatch 1 hang squat snatch   C – Warm up Thrusters and Pull ups to a good sweat. D – Fran 21-15-9...

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Dec 2

A –  15 mins to work to a tough weight in this complex   3 cleans 1 push jerk 1 split jerk   B – 7 sets 15 KBS Row 15/11 Cals Rest 2 mins

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Dec 1

Hero WOD Coffland Accumulate 4 mins (6 mins SPORT)  hanging from a pull up bar Each time you drop from the bar, perform: 800-m run (1K row or 50/40 cal bike) 30 push-ups

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