FRIDAY (23 DEC 16)

Locations
-62' Room



Assault Bike Intervals:

4 Min Max Effort for Cal:

4 Min REST

Then bike the Calories you did in the first round FOR TIME:

4 Min REST

Then bike the Calories you did in the first round FOR TIME:

4 Min REST

Then bike the Calories you did in the first round FOR TIME:

*It is likely to take you longer to bike you total in the second then the 4 Min you did in the 1st Round.  Try to keep you time consistent from what is was in the 2nd round during the 3rd and 4th rounds.

THURSDAY (22 DEC 16)

Locations
-Power Lifting Room (Basement)...you can drop weight down there.
OR
-3rd Floor Weight Room



OPEN WOD 12.2

10 Min to complete:

30 x Reps Snatch (75/45)
30 x Reps Snatch (135/75)
30 x Reps Snatch (165/100)
As Many as possible in remaining time (210/120)

WEDNESDAY (21 DEC 16)

Locations
-62 Cardio Room


17 MIN AMRAP

10 x Handstand Push-ups
20 x Calories on the Assault Bike
30 x Kettle bell Swing (2 Pood / 1.5 Pood)


10 Min Break.

5 Min Max Burpees over the bar.  In Lifters if you wear them in WODs.

TUESDAY (20 DEC 16)

Locations
-3rd Floor Weight Room


WOD

11 Min AMRAP

12 x Toes 2 Bar
40 x Double Unders
12 x Power Snatch (75/55)

As soon as the 11min stop you have 7 minuets to establish a 3RM Front Squat....but the bar starts from the floor.  If you squat clean the bar you can count that as your 1st rep.

MONDAY (19 DEC 16)

Locations
-3rd Floor Weight


STRENGTH
Snatch:

5 Rounds
1 x Power Snatch from Floor
1 x Power Snatch from above Knee
1 x Squat Snatch from Floor
1 x Squat Snatch from above Knee

*Try to complete each round in under 90 seconds, then take 3-4 minutes between rounds.



WOD

7 Min AMRAP

9 x Burpees over bar
7 x Deadlift 135/95
5 x Power Clean
3 x Push Jerk

FRIDAY (16 DEC 16)

Locations
-62'Cardio Room


Aerobic Intervals

4 Min - Rower for max Calories

4 Min Rest

4 Min - Assault Bike for max Cal.

4 Min Rest

4 Min - Jacobs Ladder for Feet

4 Min Rest

3 Min - Rower for Cal.

3 Min Rest

3 Min - Assault Bike for Cal.


Post total Calories & Feet to Comments.

THURSDAY (15 DEC 16)

Locations
-3rd Floor Weight Room


PUSH - Pull

Strict Press
and
Deadlift

10 x 8 x 6 x 4 x 6 x 8 x 10

Perform Press, wait 1-2 Min then perform DL.  Repeat up the rep scheme.  Ensure you are keeping about 4 minutes before you perform the same movement again.
*Increase weight as able to that each set is hard.



WOD
Every Min on the Min for 7 Min
-7 x Toes to Bar
-7 x Burpees
*Rest the rest of the time

**If this is too easy for you either increase the reps or weight a weight vest.

WEDNESDAY (14 DEC 2016)

Locations
-3rd Floor Weight Room

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

***If you finish the 2 rounds before the 3 minutes you rest of the remainder of the 3 min period.  

TUESDAY (13 DEC 2016)

Locations
-3rd Floor Weight Room



SRENGTH

6 Rounds of

-Snatch: 1 x Above Knee, 1 x Mid Thigh, 1 x Floor (increase weight each round)
-Bench: 12 x 55-60% 1RM...keep weight the same each time.

*This is not for time.  You are conducting a 3 position snatch at increasing weight and doing 12 reps of a light weight bench between sets of snatches.


WOD
"Annie"

50-40-30-20-10

-Double Under
-Sit-ups (Ab-mat if you have one)...you can come grab one from my office if you are in Arvin.

MONDAY (12 DEC 16)

Locations
-3rd Floor Weight Room



"12 Days of Christmas"

• For Time
• 1 Sumo Deadlift High-Pull (75/55 lbs)
• 2 Thrusters (75/55 lbs)
• 3 Push Press (75/55 lbs)
• 4 Power Cleans (75/55 lbs)
• 5 Power Snatches (75/55 lbs)
• 6 Kettlebell Swings (53/35 lbs)
• 7 Pull-Ups
• 8 Knees-to-Elbows
• 9 Box Jumps (24/20 in)
• 10 Double Unders
• 11 Burpees
• 12 Overhead Walking Lunges (45/25 lbs Plate)

FRIDAY (09 DEC 16)

Locations
-3rd Floor Weight Room
-62' Cardio Room


STRENGTH
-6x6

-Clean Grip Deadlift
-Strict Press



WOD
-1500m x Row
-100 x Double Unders
-250 x Feet on Jacobs Ladder
-100 x Double Unders
-1500m x Row

THURSDAY (08 DEC 16)

Locations
-Outside
or
-62' Room


SKILL
Mobility


WOD
RUN or ROW 4 Miles
or
Bike 10 Miles
or
Swim 1500yards

WEDNESDAY (07 DEC 16)

Locations
-3rd Floor Weight Room

SKILL
-Work on Toes to bar.




WOD

Part 1: you have 10 minutes to complete 3 rounds of:
25 Wall balls
25 Toes to bar

(Time finished under 10:00 is rest before part 2)

Part 2: 10 minutes to complete 3 rounds of:
25 Burpees
25 Box jumps

(Time finished under 10:00 is rest until part 3)

Part 3: 10 minutes to complete 3 rounds of:
20 Kettlebell Snatch (53/35)...do 10 Each Hand
20 Kettlebell swings

TUESDAY (06 DEC 16)

Locations
-3rd Floor Weight Room
-62' Room



STRENGTH

Back Squat

8x63%
8x67%
8x71%
8x75%


Conditioning

3RT
-20 x Goblet Squats (53/35)
-20 x KB Swings
-20 x Burpees
-20 x C2B Pull-ups

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