MONDAY (05 DEC 16)

Locations
-Hayes Gym
or
-62' Room



10 Min AMRAP

-Run x 100m or Row x 150m
-15 x Abmat Sit-ups
-Run x 100m or Row x 150m
-Single Arm Dumbbell or Kettle-bell Jerk (53/55-35)



10 min Rest


50 x Wall Ball for Time.

FRIDAY (02 DEC 16)

Locations
-3rd Floor Weight Room
-62' Room


1. STRENGTH
-15 minutes to build up and establish a 3RM Overhead Squat.


2. Set up a barbell with a 45# plate on each side:
-50 x Burpees for Time


In 62' Room:

3.  3 Rounds for time:
-50 x Double Unders
-30 x Sit-ups
-10 x Pistols (5 each leg)
*2 Min Rest




THURSDAY (01 DEC 16)

Locations
-3rd Floor Weight Room

STRENGTH
-Bench: 10-8-6-4-4.  Increase weight as able.


WOD

Level 1

FRAN
21-15-9
Thrusters (95/65)
Pull-ups

Level 2

Worst Fran Ever
21-18-15-9-6-3
Thrusters (95/65)
Toes 2 bar

WEDNESDAY (30 NOV 16)


WOD (Aerobic Intervals)

RUN or ROW

1000m x 5
-4 Min rest between sets.


5 Min of active mobility / stretching.

TUESDAY (29 NOV 16)

Locations
-3rd Floor Weight Room


STRENGTH

-Front Squat:  5 Sets of 3 at 80-85%
-Back Squat: 5 Sets of 3 at 80-85%



WOD

7 MIN AMRAP

10 x Snatch (75/45)
5 x Chest 2 Bar Pull-ups