Monday December 28, 2015
Strength: Alternating sets of: Back squat 5×5 (heavy working weight) Press 5×1 (try to get to previous 1 RM) WOD: Karen 150 wall balls (20/14)
Friday December 25, 2015
The 12 days of Christmas WOD: 1 Sumo deadlift high pulls (75/55) 2 Thrusters (75/55) 3 Push press (75/55) 4 Power cleans (75/55) 5 Power snatches (75/55) 6 Kettlebell swings (53/35) 7 Pull ups 8 Knees to elbows 9 Box jumps (24/20) 10 Double unders 11 Burpees 12 OH walking lunge steps (45/25)
Thursday December 24, 2015
Strength: Alternating: Overhead squat 8×2 Windmills – 8×4+4 (8 sets, 4 per side) WOD: 50 double unders, 25 kettlebell swings (53/35) 40 double unders, 20 kettlebell swings (53/35) 30 double unders ,15 kettlebell swings (53/35) 20 double unders, 10 kettlebell swings (53/35) 10 double under, 5 kettlebell swings (53/35)
Wednesday December 23, 2015
Strength: Alternating sets of: Back squat 5×1 – try to work up to previous 1RM Floor press 5×5 WOD: 4X Run 400 6 power snatch (115/75) 8 Box jump overs (24/20) – step ups are not Rx
Tuesday December 22, 2015
Strength: 2×5 Press (snatch grip) 2×5 Drop snatch 2×5 Heave snatch 2×3 Sotts press 2×5 Slow motion muscle snatch 2×5 Mid-thigh muscle snatch 2×3 Above the knee muscle snatch 2×3 Tall snatch – add weight 2×3 Snatch to quarter squat – add weight 2×3 Snatch to half squat – add weight 2×3 Snatch to full…