12.20.17
Wednesday 12.20.17 Strength Back Squat 4 x 4 @ 65% w/ 2 sec eccentric “Cindy” AMRAP (20) 5 Pull-Ups 10 Push-Ups 15 Air Squats
12.19.17
Tuesday 12.19.17 Strength Barbell Complex (20 min to find heavy) 1 Power Clean + 2 Hang Squat Clean + 1 Thruster + 2 Jerks WOD 1 Tabata DU WOD 2 Tabata Moutain Climbers
12.18.17
Monday 12.18.17 Strength Bulgarian Split Squat 5 x 5 – Build to heavy WOD 3 rds. 10 Wall Balls (30/20) 10 Walking Lunge with wall ball 10 Burpees
12.15.17
Friday 12.15.17 Strength Back Squat 4 x 4 @ 72% w/ 6 sec eccentric “Jackie” 1,000m Row 50 Thrusters (45/35) 30 Pull-Ups
12.14.17
Thursday 12.14.17 Pistol Practice WOD 6-12-18-12-6 Push-Ups Pistol Squat DB Snatch (50/35) TTB
12.13.17
Wednesday 12.13.17 Strength Back Squat 5 x 1 @96% w/ 1 Max Height Box Jump WOD EMOM (to Failure) 2 Kb Swings (53/35) 2 Burpees Add 2 swings and burpees to every round (2+2, 4+4, 6+6…etc)
12.12.17
Tuesday 12.12.17 “Chain Gang” 4 Rds. 500m Row 10 Sumo Deadlifts (185/125) 10 RDL (185/125) 10 Deadlifts (185/125) 10 Ring Pull-Ups
12.11.17
Monday 12.11.17 Strength Back Squat 3 x 2 @ 86% w/ 3 sec eccentric and 6 max height squat jumps “Dippin Dots” 21-15-9 Push Press (115/85) C2B Air Squat
12.8.17
Friday 12.8.17 Strength Back Squat 5 x 4 @ 68% w/ 6 sec Eccentric EMOM(21) 35 DU 12 GHDSU 100′ Sled Push (45/25) Competitors Squat Snatch w/ 3 sec Liftoff 5 x 2 @ 75% Squat Clean and Jerk w/ 3 sec liftoff and double pause in jerk 5 x 2
12.7.17
Thursday 12.7.17 “Pope Steve I” 7 Rds. 7 Cal on anything 7 Wall Balls (30/20) 7 Cleans (115/85) Competitors Negative Split 2k Row WOD 2 5 Rds. 20 Thrusters (95/65) 10 Strict TTB
