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TUESDAY 151201

Warm-up: Row 500m Crossover symmetry 15 hollow rocks 10 push ups Bear crawl down Zombie walks back 10 pull-ups Pigeon stretch on top of box 10 GHD sit-ups Strength: Every 2 minutes, for 20 minutes (5 sets of each): Station 1 – Shoulder Press x…

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MONDAY 151130

Warm-up: Run 400m Crossover symmetry 15 hollow rocks 10 push ups Samson lunges down Bear crawl back 10 pull-ups Pigeon stretch 15 squats Strength: Every 2 minutes, for 20 minutes (5 sets of each): Station 1 – Power Clean x 1.1.1.1 (rest 10 seconds between…

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SATURDAY 151128

Warm-up: Run 400m 15 leg swings 20 good mornings 15 matrix turns 10 push ups 10 GHD sit-ups 15 squats 10 in place inch worms 5 burpees Setup stations… WoD: Go partner or solo…with a 45 min cap “12 Days of Thankfulness” 1 200M run…

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FRIDAY 151127

Open Gym tomorrow 9:00-10:30am only Warm-up: Row 500m Crossover symmetry Bear crawl down Samson lunges back 10 push ups 15 hollow rocks 10 pull-ups 15 squats Strength: Every 3 minutes, for 18 minutes (6 sets): Overhead Squat x 2-4 reps WoD: Complete as many rounds…

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WEDNESDAY 151125

Warm-up: Row 500m 20 high box step ups Spiderman crawls down Samson lunges back 15 squats 15 leg swings 15 ankle rolls 10 GHD sit-ups Strength: Four sets of… Bulgarian Split Squat x 6-8 reps each leg @ 3sex descend Rest 60 seconds Plank Hold…

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TUEDSAY 151124

Warm-up: Row 750m 20 banded good mornings 15 matrix turns Inch worms down Zombies back 10 scorpions 8 strict pull-ups 15 push ups Strength: Take 12-15 minutes and build to a heavy, but not necessarily 3-RM Deadlift Partner WoD: In teams of two, alternate rounds…

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MONDAY 151123

Warm-up: Row 500m Crossover symmetry 10 push ups 15 Hollow Rocks 15 squats Handstand practice (wall/walk) Samson lunges down Bear crawl back 10 pull-ups Strength: Four sets of… Push Press x 3-5 reps Rest 90 seconds Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2 sec…

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FRIDAY 151120

Warm-up: Run 400m Crossover symmetry 20 banded good mornings 20 high box step ups 15 squats Spiderman crawl down Bear crawl back Empty Barbell warm up- 5 behind the neck snatch push press 5 hang power snatch 5 hang squat snatch 5 snatches Barbell: Every…

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THURSDAY 151119

Warm-up: Row 750m Crossover symmetry 10 push ups Handstand practice Samson lunges down Zombies back 5 burpee pull-ups 15 hollow rocks 15 jumping jacks Strength: Five sets of: Dumbbell Shoulder Press x 4-6 reps @ 2 sec descend Rest 60-90 seconds Farmer’s Carry x 100…

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WEDNESDAY 151118

Warm-up: Row 500m Crossover symmetry 15 matrix turns 20 banded good mornings 15 jumping squats Samson lunges down Bear crawl back 10 pull ups Warm up movements WoD: The Three Wise Men Tribute “Jeremy” Complete as many rounds and reps as possible in 4 minutes…

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