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SUNDAY 151220

On the 7th day of Christmas your coaches have to you…. A rest day  Take 20 minutes to mobilize areas of need (hips/thoracic spine/posterior), your body will thank you. 

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FRIDAY 151218

Warm-up: Row 500m Crossover symmetry 15 hollow rocks 15 super mans 10 push ups Bear crawl down Zombies back 10 pull-ups 15 squats The fifth day of Christmas… Skill: The Kip! 15 minutes Kipping Practice with coach Max set of pull-ups in one set WoD:…

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THURSDAY 151217

Warm-up: Row 500m 10 burpees 15 leg swings 15 dislocates 15 oH squats with PVC Spiderman crawl down Bear crawl back 15 snatch grip behind neck presses PVC Strength: Take 15-20 minutes to build to today’s 1-RM Snatch WoD: For time… 5 Shoulder to Overhead…

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WEDNESDAY 151216

Warm-up: Row 500m Mash lats on roller Banded shoulders distractions 8 strict pull-ups Zombie walk down Backwards bear crawl back 15 hollow rocks 15 squats On the 3rd day of Christmas…. Skill: Rope climbs skill for 12 minutes Max rope climbs in 3 minutes Record…

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TUESDAY 151215

Warm-up: Run 400m Crossover symmetry 20 banded good mornings 15 leg swings 15 matrix turns 10 scorpions Bear crawl down Samson lunges back 15 hollow rocks 10 pull-ups The second day of Christmas our coaches gave to us….. Strength: Take 20 minutes to build to…

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MONDAY 151213

Warm-up: Row 500m 15 dislocates 20 banded good mornings Pigeon stretch each side Inch worms down Broad jumps back Calf/Achilles on KB handle side to side 15 ankle rolls 15 squats 1st day of Christmas my Coach gave to me… Skill: 10 minutes goat work…

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SATURDAY 151212

Warm-up: 15 leg swings  15 ankle rolls 15 squats 400m jog Inch worms down High knees back 10 pull-ups Handstand practice 15 hollow rocks Pigeon stretch  WoD: Go solo or partner For time: Run 1600 Meters 40 Chest-to-Bar Pull-Ups or pull-ups  30 Handstand Push-Ups or…

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FRIDAY 151211

Warm-up: Run 400m 15 leg swings 20 good mornings 15 high box step ups Spiderman crawl down Bear crawl back 15 wall squats 10 scorpions Strength: Four sets of: Pause Front Squats x 6 reps @ 3 sec descend 1 sec pause Rest 3 minutes…

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THURSDAY 151210

Warm-up: Row 500m Crossover symmetry 15 matrix turns 10 push ups 8 strict pull-ups 15 squats 20 good mornings Samson lunges down Zombie walks back 10 behind the neck snatch grip push presses (barbell) 10 hang power snatches (barbell) 10 OH Squats (barbell) Barbell: Six…

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WEDNESDAY 151209

Warm-up: Run 400m 15 leg swings 15 squats 15 dislocates 15 good mornings 15 matrix turns Inch worms down Broad jumps back 10 push ups Strength: Every 2 minutes, for 20 minutes (10 sets): Power Clean x 1.1 (rest 10 seconds between singles, and build…

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