Thursday, December 27, 2018

Warm-Up
Stretch
Light jog
2 Rounds
-15 Dips
-15 Sit-ups
-15 Hanging Leg Raises
-15 Push-Ups

-100m Bumper Plate Finger Hold Walk

Skill

Alternating TABATA of:

-Plank Holds

-Jumping Squats

Conditioning

Partner workout for time:

- 100m Partner MedBall Throw

- 100 Wall Ball Shots

- 100 Partner MedBall Sit-Ups

- 100 MedBall Box Jumps

- 100m Partner MedBall Throw

**if uneven numbers, 1 person can complete half numbers, substituting a 100m medball run instead of the throw.

Wednesday, December 26, 2018

Warm-Up
Stretch
Light jog
2 Rounds
-15 Dips
-15 Sit-ups
-15 Hanging Leg Raises
-100m Bumper Plate Finger Hold Walk

Sprint Work:- 

- 6 x 100m Sprint

Conditioning:

AMRAP in 15 Minutes -
- 300m Run
- 10 Wallball Shots
- 10 Pull-Ups

Thursday, December 20, 2018

Warm-Up
Stretch
Light jog
2 Rounds
-15 Dips
-15 Sit-ups
-15 Hanging Leg Raises
-100m Bumper Plate Finger Hold Walk

Conditioning:
"12 Days of Christmas"
- 1 Hundred meter sprint
- 2 Deck Squats
- 3 Shoulder to Overhead

- 4 V-Ups

- 5 Hang Power Cleans

- 6 Box Jumps (24/20)

- 7 Front Squats

- 8 Lateral Burpees

- 9 Deadlifts

- 10 Walking Lunges

- 11 Wallball Shots (20/14)

- 12 Pull-Ups

Athletes will use 1 bar for the entire workout.  RX'd is 135/95

The workout is performed just like the song is sang: (1); (2,1); (3,2,1); (4,3,2,1); etc...

There is a non-negotiable 30 minute cut-off on this workout. 

Wednesday, December 19, 2018

Warm-Up
Stretch
Light jog
2 Rounds
-15 Dips
-15 Sit-ups
-15 Hanging Leg Raises
-100m Bumper Plate Finger Hold Walk

Group Warm-Up:
10 Minute EMOM -
- 3 Power Clean 
- 3 Push Press
- 3 Back Squat 

Conditioning:
8 Rounds Tabata of:
- Double Unders
- Goblet Squats
- Knees to Elbows
- Mountain Climbers

Monday, December 17, 2018

Warm-Up
Stretch
Light jog
2 Rounds
-15 Dips
-15 Sit-ups
-15 Hanging Leg Raises
-100m Bumper Plate Finger Hold Walk

Skills:

2 Rounds -
- 1 Min. Double Unders
- 30s Rest
- 1 Min. Weighted Plank Hold (plates)
- 30s Rest

Conditioning:

AMRAP in 12m -

- 200m Run

- 3 BP G2O (45/35)

- 6 BP Sit-Ups

- 9 BP Squats

(BP = Bumper Plate)

Cashout: 

5 Attempts of 100 Unbroken Singles

Thursday, December 13, 2018

Warm-Up
Stretch
Light jog
2 Rounds
-15 Dips
-15 Sit-ups
-15 Hanging Leg Raises
-100m Bumper Plate Finger Hold Walk

Skills:
3 Rounds -
- 3 Wall Walks
- Rest 30s
- 8-10 Reps of DB Step-Ups
- Rest 30s

Conditioning:
AMRAP in 15m -

- 100m Sprint

- 15 Goblet Squats (60/40)

- 100m Sprint

- 15 Kettlebell Swings (60/40)

Wednesday, December 12, 2018

Warm-Up
Stretch
Light jog
2 Rounds
-15 Dips
-15 Sit-ups
-15 Hanging Leg Raises
-100m Bumper Plate Finger Hold Walk

 Strength/Skill Practice:

3 Rounds -
- 60s DB Row
- Rest 30s
- 60s DB Lying Fly

- Rest 30s

Conditioning:
30 - 20 - 10-

- Deadlift (155/105)

- Box Jumps (24/20)

- Sit-Ups

Then

- Run 1 Mile

Monday, December 10, 2018

Warm-Up
Stretch
Light jog
2 Rounds
-15 Dips
-15 Sit-ups
-15 Hanging Leg Raises


Strength/Skill Practice:

3 Rounds -
- 60s Weighted Barbell Step-Ups (95/65)
- Rest 30s
- 60s Hollow Rocks

- Rest 30s

Conditioning:
CrossFit's "Cindy":
AMRAP in 20 Minutes -
- 5 Pull-Ups
- 10 Push-Ups
- 15 Squats

Thursday, December 6, 2018

Warm-Up
Stretch
Light jog
2 Rounds
-15 Dips
-15 Sit-ups
-15 Hanging Leg Raises
-15 Push-Ups

Conditioning
3 Rounds -
- 300m Run
- 20 DB Bent Over Row 
- 5 DB Manmakers

Cashout:
50 DB Alternating Snatches

Wednesday, December 5, 2018

Warm-Up
Stretch
Light jog
2 Rounds
-15 Dips
-15 Sit-ups
-15 Hanging Leg Raises
-15 Push-Ups


Group Warm-Up:
EMOM for 8 Minutes -
- 4 Burpees
- 8 Sit-Ups 

Conditioning: 

4 Rounds, Each in 3 Minutes -
- 100m Run
- 10 Box Jump Overs (24/20)
- AMRAP of Goblet Squats (62/44) or
- AMRAP of Kettlebell Swings (62/44)
Perform 2 rounds of each alternating

Monday, December 3, 2018

Warm-Up
Stretch
Light jog
2 Rounds
-15 Dips
-15 Sit-ups
-15 Hanging Leg Raises
-15 Push-Ups

Strength
Alternating TABATA
-Squats
-Lunges

Conditioning
For Time -
- 50 Deadlift (155/105)
- 40 Alternating DB Snatch (45/35)
- 30 Wall Ball Shots
- 20 KB Swings
- 10 HSPU or Wall Walks