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 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 19, 2012
STRENGTH
SQUAT
3.3.3.3.3
WOD
30 HANG SNATCHES 115/75
10MIN MAX
REMAINDER OF TIME MAX DBL UNDERS
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 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 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 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
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