December 30, 2014

Strength:

5 Sets

5 Power Cleans

5 Front Squats

5 Shoulder to Overhead

Every two minutes complete one set of the complex.

Bench Press

5-5-5-5-5

Barbell Row

5-5-5-5-5

December 29, 2014

Strength:

Back squat

10-10-10

Strict Pull Ups

5X5

WOD:

15 Minute AMRAP 

 20 calorie Row

15 Air Squats

10 Push Ups

December 27, 2014

Strength:

On The Minute X 15

1 - 5 Minutes: 3 Strict Press

6 - 10 Minutes: 3 Push Press

11 - 15 Minutes: 3 Push Jerks

WOD:

3 Rounds

10 Power Cleans (115/105)

20 Toes to Bar

30 Double Unders

December 23, 2014

Teens during the 12 Days of Xmas!

Strength:

On The Minute X 15

1 - 5 Minutes; 3 Overhead Squats

6-10 Minutes: 3 Front Squats

11-15 Minutes: 3 Back Squats

The goal of this strength piece is to do three squats every minute. The first five minutes are Overhead squats, then the next five are front squats and finishing at back squats. Try to increase in weight every single minute. 

WOD:

Death By Power Clean and Jerk (135/95) for 15 Minutes

First minute: 1 Clean and Jerk

Second Minute: 2 Clean and Jerks

Third Minute: 3 Clean and Jerks

Continue this pattern until you can't complete the number of reps for clean and jerks in the minute. If you do not get to 15 start at 1 again on the next minute and continue until the clock reaches 15 minutes. 

December 22, 2014

Strength:

3 Position Snatch

Toes to Bar

Strict and Kipping technique

WOD:

3 Rounds

10 Deadlift (225/155)

10 Ring Dips

Then

15 Burpee Box Jumps

Then

3 Rounds

250 Meter Row

10 Goblet Squats (70/53)

December 20, 2014

Partner WOD:

"Barbara"

5 Rounds

20 Pull Ups

30 Push ups

40 Sit Ups

50 Air Squats

One partner does a full round then the next partner does a round. The rest is when your partner is doing the round.

December 19, 2014

Strength:

Back Squat

On The Minute X 8

3 Back Squats

Handstand Walking

WOD:

7 Minute AMRAP

3 Thrusters (100/70)

3 Chest To Bar

6 Thrusters

6 C2B

9 Thruster

9 C2B

Etc…

9 Alternatives for the Back Squat