Monday December 14, 2015
Strength: Alternating sets of: Back squat 5×1 Press 5×5 WOD: Diane 21-15-9 Deadlift (225/155) Handstand push up
Friday December 11, 2015
Strength: 2×5 Clean high pull from above the knees position 2×5 Front squat 10 minute EMOM 2 Clean and jerk (full squat cleans – work on pulling yourself under the bar) WOD: 4X 12 wall balls (20/14) 12 kettlebell swings (53/35) 30 double unders
Thursday December 10, 2015
Strength: Deadlift 5×5 (above 65% of 1RM) 5 x 6 windmills WOD: 60 calorie row 50 air squats 40 burpees 30 cleans (135/95) 20 chest to bar pull ups
Wednesday December 9, 2015
Strength: 5 sets of 6… Flip tire then jump over tire (or on top and step across and down other side) WOD: Run 800m 18 handstand push ups Run 400m 15 handstand push ups Run 200m 12 handstand push ups
Tuesday December 8, 2015
Strength Snatch Progression WOD: 12 minute AMRAP 2, 2, 4, 4, 6, 6, 8, 8, etc. Deadlift (225/155) Box jump (24/20)