DECEMBER 28, 2012


STRENGTH 
PRESS
1.1.1.1.1
WOD
5 HSPU
10 BOX JUMPS 24/20
15 T2B
20 WALL BALL 20/16
25 DBL UNDER
3RDS FOR TIME

DECEMBER 27, 2012


SKILL
C2B PULLUPS
10MIN
WOD
1 HIGH HANG SQUAT CLEAN
1 HANG SQUAT CLEAN
1 SQUAT CLEAN
1 PUSH PRESS
1 HIGH HANG SQUAT CLEAN
1 HANG SQUAT CLEAN
1 SQUAT CLEAN
1 PUSH JERK
1 HIGH HANG SQUAT CLEAN
1 HANG SQUAT CLEAN
1 SQUAT CLEAN
1 SPLIT JERK
5RDS 
INCREASING THE WIEGHT EACH TIME 

DECEMBER 26, 2012


STRENGTH 
SQUAT
1.1.1.1.1
WOD
1 BAR MUSCLE UP
3 BURPEE BALL SLAM
7MIN AMRAP

DECEMBER 24, 2012


STRENGTH 
DEADLIFT
1.1.1.1.1
WOD
30 PULLUPS
30 KB SWING
800M RUN
3RDS FOR TIME

DECEMBER 21, 2012


STRENGTH 
PRESS
3.3.3.3.3
WOD
“FGB”
WALL BALL 20/16
SDHP 75/45
BOX JUMPS 20/16
PUSH PRESS 75/45
GHD SITUPS OR K2E
1MIN EACH MOVEMENT
3 RDS 
1MIN RECOVERY BETWEEN RDS

DECEMBER 20, 2012


SKILL
KIPPING PULLUPS
10MIN
WOD
800M RUN
2 MIN RECOVERY 
4 RDS  30MIN MAX

DECEMBER 19, 2012


STRENGTH 
SQUAT
3.3.3.3.3
WOD
30 HANG SNATCHES 115/75
10MIN MAX
REMAINDER OF TIME MAX DBL UNDERS

DECEMBER 18, 2012


SKILL
K2E
10MIN
WOD
1 ROPE CLIMB
7 BURPEES
10 MIN AMRAP

DECEMBER 17, 2012


STRENGTH 
DEADLIFT
3.3.3.3.3
WOD
“HELEN”
400M RUN
21 KB SWINGS 35/25
12 PULLUPS
3 RDS FOR TIME

DECEMBER 14, 2012


STRENGTH 
PRESS
5.5.5.5.5
WOD
15 KB SWING 50/35
15 WALL BALL 20/16
200M RUN
10MIN AMRAP

DECEMBER 13, 2012


SKILL
STRICT PULLUPS
10MIN
WOD
“JT”
HSPU
RING DIPS
PUSHUPS
21.15.9

DECEMBER 12, 2012


STRENGTH 
SQUAT
5.5.5.5.5
WOD
5 CLEAN & JERK 185/135
20 BOX JUMP 24/20
50 DBL UNDERS
3 RDS

DECEMBER 11, 2012


SKILL
SITUPS
10MIN

WOD
FRAN”
THRUSTER 95/65
PULLUPS
21.15.9

DECEMBER 8, 2012


Warm up
10 jumping jacks
10 squat jumps
10 grass hoppers (10 per-side)
10 burpees
1 rnd

Wod
Team Of 4
60 Clean & Jerk 95/65
40 T2B
60 Power Snatches 95/65
40 Pull-Ups
60 Push Presses 95/65
40 K2E
60 Floor Presses 95/65
40 Bar/Ring MU
1 Mile Run
For Time

DECEMBER 7, 2012


Warm Up
PVC ROM
Burgner with Bar

Strength
Clean & Jerk (split) 5x1 (max)

Wod
100 dbl unders
1 rope climb
100 squats
1 rope climb
100 sit-ups
1 rope climb
100 Push Up
1 rope climb
100 m run
For Time

DECEMBER 10, 2012


STRENGTH 
DEADLIFT
5.5.5.5.5

WOD
DEATH BY 10M RUN
EMOM ADD 10M

DECEMBER 6, 2012


Warm Up
400m jog
Rom

Skill
Handstand walks ( 5-10mins)

Wod
10 squatting Box Jumps 24/20
15 straight leg sit-ups
20 burpees
25 dbl unders
20 KB Snatchs 35/25 (10 per side)
15 KBS 35/25
10 Turkish Get Ups 35/25 (5 per side)
3rnds for time

DECEMBER 5, 2012


Warm up
Rom
Burgner (with Bar) (5mins)

Strength
Push Press 5x1 (max )(10 mins)

Wod
12 Wall balls 20/14
9 box jumps 24" (STEP DOWN)
6 HSP
12min Amrap

DECEMBER 4, 2012


Warm up
Rom

Skill
Rope Climbs 3x3 ascends (10mins max)

WOD
800 m run, rec 1:30
400m Run, rec 1min
200m run, rec 30
100m run, go inside
Then:
Amrap KBS 70/50 2mins
Amrap  pull-ups 2mins
Amrap Hang power Snatch 95/65 2mins
2rnds for Max REP

DECEMBER 3, 2012


Warm up
Rom
5 strict Pullups
10 air squats 
5  rolling standups
2 rnds
Strength
Bench Press 5x1 (max week)
Wod
50 dbl unders
20yd bear crawl (roughly 18 m, round to 20)
20 ball slams 25/15
10 DL @ 50% of 1rm
20 push ups
20 yd bear crawl
3 rnds for time