Thursday 12/31/15

7:00am only

WOD:

15 power cleans

5 burpees

30 crossovers

12 power cleans

5  burpees

30 crossovers

9 power cleans

5 burpees

30 crossovers

6 power cleans

5 burpees

30 crossovers

3 power cleans

5 burpees

30 crossovers

Tuesday 12/29/15

6:00am, 6:00pm

buy in:

40 Romanian leg lifts

4 x max time handstand hold and/or walks

WOD:

20 lateral over the box jumps

20 shoot throughs

20 Russian kettlebell swings

20 double unders

1:00 rest Btwn rounds

6 rounds

*attempt each round with no rest*

 

Monday 12/28/15

6:00am, 6:00pm, 7:00pm

Strength:

Front squat 1-1-1-1

WOD:

5 Curtis Ps (95/65)

20 target touch

20 toe touch

20 back extensions

4 Curtis Ps

20 target touch

20 toe touch

20 back extensions

3 Curtis Ps

20, 20, 20

2 Curtis Ps

20, 20, 20

1 Curtis P

20, 20, 20

Thursday 12/24/15

image

 

7:00am only

WOD:

“12 Days of Christmas”

1 sumo Deadlift high pull

2 thrusters

3 push press

4 power cleans

5 power snatches

6 kettlebell swings

7 pull-ups

8 knees candlesticks

9 box jumps

10 double unders

11 burpees

12 overhead lunges

*this workout is performed in the same fashion that the song goes. Each time you progress, you repeat all of the numbers in descending order, ending at 12 lunges, 11 burpees, 10 double unders, etc.