New Years Eve!

Wednesday

WU/Mobility

1 time through

31 Overhead Squats (PVC)

31 Overhead Lunges (PVC)

31 Jumping Jacks

31 Mountain Climbers

31 Arm Circles (both directions ~ 62 total)

Strength

31 Front Squats (use a heavy 5 rep weight)

WOD

31 Burpees

31 Overhead Lunges (Bar)

31 Overhead Squats (Bar)

31 Box Jumps

31 Push Press (Bar)

31 Pushups

31 Leg Lifts

31 Knees to elbows (pullup bar)

31 Burpees

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December 30th Tuesday 2014

Tuesday

WU

1 time through

50 behind the neck press

50 windmills

25 Pass throughs

20 Pushups

Skill/Mobility (10 minutes)

Dowel/PVC Power Snatch

Strength

5×3, 2×10 – Floor Press

WOD – 15 minute AMRAP

20 Strict Press (75/55)

20 Pull-ups (Body weight row can be RX)

5 Ring Dips

December 29th 2014 Monday

Monday

WU/Mobility (Use Rage/Med Ball)

2 times through

25 (Total)Samson Lunge

25 Squats

25 Good Mornings

25 Hollow Rocks

Strength

5×3, 2×10 – Deadlift

WOD

As Many REPS as Possible in 5 minutes (1 minute rest between AMRAPS)

AMRAP – Burpees

AMRAP – Box Jumps

AMRAP – Wall Balls

AMRAP – Double Unders/Singles

Friday Decemeber 26th 2014

Friday:
Warm up – dynamic stretches
Mobility – rest
Strength – rest
WOD: “12 Days of Christmas”
Complete the movements like in the order of the song.
“On the first day of Christmas my coaches gave to me, 1 SDHP. On the second day of Christmas my coaches gave to me 2 thrusters, 1 SDHP. On the third day of Christmas my coaches gave to me, 3 push press, 2 thrusters, 1 SDHP. And so on.
For time:
1 SDHP
2 thrusters
3 push press
4 power cleans
5 power snatches
6 KBS 53/35
7 pull ups
8 knees to elbows
9 box jumps
10 double unders
11 burpees
12 overhead walking lunges with plate – 45/25 (arms fully extended with plate overhead)
All barbell weights are 75/55