Friday December 23

Friday

Warmup:
100 SUs.
Two rounds of Cindy.
PVC pass throughs and around the world.
Review of KB movements.

4-8-12-16-12-8-4:
KB DL,
KBS,
Goblet squats,
KB push press (one KB, half left half right)

Thursday December 22

Thursday

Warmup:
Foam roll.
50 jumping jacks.
20 sit ups.
10 push-ups.
PVC work.

Review clean 101.
Work up from MT bar to start weight on cleans.

E2MOM for 5 sets: 3 squat clean.
Form first. Increase weight each set if form is dialed in.

WOD – Mini Fran:
12-9-6
thrusters
pull ups.
Keep weight low and make this a sprint.

Wednesday December 21

Wednesday

Warmup:
Foam roll.
3 X (10 mountain climbers 10 flutter kicks 10 jumping jacks). Practice handstand.
PVC work.

EMOM 21 min:
1 – 5 DL
2 – 7 evil wheels
3 – 12 KBS

Tuesday December 20

Tuesday

Warmup:
100 SUs.
Cross the gym – lunges, bear crawl, butt kickers.
PVC work.
Empty bar – 10 good mornings + 10 full snatch + 10 power cleans.

Strength : review power clean.
Power cleans 3-3-3-3 increasing weight.

12:00 minute ladder – as many reps as possible:
2 front rack lunges (115#/75#)
1 push jerk
2 bar facing burpees.
4-2-4.
6-3-6.
8-4-8.
10-5-10.
12-6-12.
14-7-14.
16-8-16….

Monday December 19

Monday

Warmup:
5 min DU practice.
Cross the gym: bear crawl, inchworms, lunges, high skip, sprint. PVC work.

Strength: E2MOM for 4 sets: 3 squat snatch + OHS.
Increase load each set.

4 rounds for time:
10 medball cleans
10 side kick through
10 medball push press
10 medball over burpees

Friday December 16

Happy Friday

Warmup:
Foam roll.
3 min partner medball toss.
Cross the gym: bear crawl, high kick, high skip.
PVC work.
Review movement standards.

For time:
50 DUs
45 Knee raises
40 DUs
35 burpees
30 DUs
25 wallballs
20 DUs
15 pullups
10 DUs

Thursday December 15

Thursday

Warmup:
Foam roll.
3 X (10 mountain climbers 10 flutter kicks 10 jumping jacks).
Practice handstand.
PVC work.
Walk through power snatch – PVC and MT bar.

5 rounds:
10 power snatch
15 sit ups
Rest 1 min between rounds.

Wednesday December 14

Wednesday

Warmup:
Foam roll.
20 air squats.
20 side kick throughs.
20 v-ups.
15 good mornings PVC then empty bar.
Review WOD movements.

EMOM McGhee – 30 min:
1 – 5 DL (275#)
2 – 13 push-ups
3 – 9 box jumps (24″).
Scale as necessary.

Tuesday December 13

Tuesday

Warmup:
30 jumping jacks.
Cross the gym – Lunge, high kick, inchworm, high skip.
20 sit-ups.
PVC work.

Strength: Weighted pullups
3-3-3-3-3

AMRAP 12 min:
10 weighted walking lunge (45#/25#)
8 push press (95#/65#)
6 T2B