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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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TUESDAY 151208

Warm-up: Run 400m 15 hollow rocks 15 leg swings 15 squats Spiderman down Samson lunges back 10 scorpions 10 matrix turns 10 barbell front squats Strength: Take 20 minutes to build to a new 1-RM Front Squat WoD: “Sage at 20″ Complete as many rounds…

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MONDAY 151207

Warm-up: Row 500m Crossover symmetry 15 hollow rocks 10 push ups changing hand position each rep Bear crawl down Crab walk back 10 pull-ups 10 GHD sit-ups Strength: Every 3 minutes, for 15 minutes (5 sets): Bench Press x 2 reps Rest 2-3 minutes Build…

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FRIDAY 151204

Warm-up: Row 500m 15 hollow rocks 10 push ups Upward dog pose 1 minute 10 scorpions 20 banded good mornings Bear crawl down Zombie walk back 10 burpee pull-ups  Partner WoD: Partners alternate whole rounds for time and complete four rounds each of: Row 250…

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THURSDAY 151203

Warm-up: Run 400m 15 leg swings 20 banded good mornings Spiderman crawl down Inch worms back 15 squats Crossover symmetry 45 sec handstand hold Warm up front squat Strength: Every 2 minutes for 8 minutes Front squat 2 reps building to heavy Utilize to warm…

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WEDNESDAY 151202

Warm-up: Row 500m Samson lunges down Zombie walks back 10 push ups 20 high box step ups Handstand practice (wall/walk) 15 squats Strength: Every 3 minutes, for 15 minutes (5 sets): 20 Dumbbell/KB Walking Lunges (heavy) 20/15 Ring Dips Partner WoD: In teams of two,…

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