12-30-13

WARM UP

STRENGTH, SKILL, METCON, CORE

45 SECONDS AT EACH STATION, REST BETWEEN ROUNDS DEPENDS ON GROUP SIZE, START AT BEGINNING EACH ROUND AND GO IN ORDER.

DOUBLE UNDERS
GHD
PUSH PRESS OR JERK 115/85/65
PLANK
PULL UP TOE TO BAR
RESISTANCE BAND SHOTS
3 WAY SHOULDER PLANKS 8/6
BOX JUMPS 24/20
PUSH UP TO CRAB POSITION
STAIR RUNS

COOL DOWN AND MOBILITY

12-26-13

WARM UP

STRENGTH, SKILLL METCON, CORE
DO 1ST EXERCISE, THEN 2ND AND 1ST, THEN 3RD, 2ND AND 1ST, THEN 4,3,2,1....

1.     20 FULL SIT UPS
2.     20 DOUBLE UNDERS
3.     5 KB SWINGS 70/53
4.     5 BOX JUMPS
5.     5 BURPEES
6.     5 CLEANS 115/75
7.     5 DIVER PUSH UPS
8.     5 HORIZONTAL PULL UPS
9.     10 GHD
10.   10 TOE TO BARS
11.   10 CHEST TO CHESTS
12.   10 STAIR RUNS

COOL DOWN AND MOBILITY

12-20-13

WARM UP

STRENTH, SKILL, METCON, CORE
BREAK UP OR MIX AS NEEDED

100 STORM CRUNCHES
90 BODY SQUATS
80 SINGLE THEN DOUBLE UNDERS
70 WALKING LUNGES
60 V UPS
50 BALL TO WALL 20/16
40 BURPEES
30 ALT BALL ROLL PUSH UPS
20 PULL UP TOE TO BARS
10 1 ARM CLEAN AND JERK 80/50
5 BACKWARDS STAIR CRAWLS

COOL DOWN AND MOBILITY

12-18-13

WARM UP

STRENGTH, SKILL, METCON, CORE

15 MINUTE AMRAP

3 HSPU
6 HANG CLEANS 115/85
9 GOBLET SQUATS 70/53
1,2,3,4.... STAIR RUNS

COOL DOWN AND MOBILITY



12-16-13

WARM UP

STRENGTH, SKILL, METCON, CORE
(3-5) 5 MINUTE ROUNDS, 1 MINUTE REST BETWEEN ROUNDS, 1 MINUTE AT EACH STATION. KEEP RUNNING COUNT OF REPS AND TRY TO MAINTAIN OR IMPROVE EACH ROUND

BEAR CRAWL SHUTTLES
KB SDHP 70/53
DUMBELL ALT ARM DUMBELL GROUND TO OVERHEAD 50/35
BURPEE
SQUAT HORIZONTAL PULL UPS

COOL DOWN AND MOBILITY



12-6-13

WARM UP

STRENGTH, SKILL, METCON, CORE
ANY ORDER, BREAK OR MIX UP AS OR IF NEEDED

30 GOBLET SQUATS 70/53
30 GHD
30 DIVER PUSH UPS
30 PLATE OH WALKING LUNGES 45/35
30 KB SWINGS 70/53
30 PULL UPS
30 TOE TO BARS
300 DOUBLE UNDERS

COOL DOWN AND MOBILITY

12-4-13

WARM UP

STRENGTH AND SKILL
10-2
DEAD LIFTS
BARBELL ARCHES
STRICT PULL UPS

METCON
6 MINUTE AMRAP
1,2,3,4...HSPU
10,20,30,40...DOUBLE UNDERS
10,20,30,40...STORM CRUNCHES

CORE
WIPERS

COOL DOWN AND MOBILITY

12-2-13

WARM UP

STRENGTH AND SKILL
4 ROUNDS, INCREASING WEIGHT EACH ROUND
4 FRONT SQUATS THEN TRANSFER BAR FOR 8 BACK SQUATS
4-12 REPS OF DUMBELL PRESS

METCON
10 BURPEE BOX JUMPS
80 FULL SIT UPS
10 BURPEE BOX JUMPS

REST UNTILL RECOVERED

5 BURPEE BOX JUMPS
40 FULL SIT UPS
5 BURPEE BOX JUMPS

CORE
L-SITS

COOL DOWN AND MOBILITY