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A Nice 4-Rounder & Max Plank

  • December 13, 2018

4 Rounds for Time

30 Slam Balls (30/20)
15 Back Squats (95/65)
15 Push Ups


Dessert:
Max Plank Hold

Ring MU Practice & a Mid-Week Chipper

  • December 12, 2018

15 Minutes of Ring Muscle Up Practice

Chipper For Time:

1000 Meter Row
50 Wall Balls (20/14)
50 Kettlebell Swings (50/35)
50 Walking Lunge Steps
1000 Meter Row

Tuesday Tabata Madness!

  • December 11, 2018

Split Jerk
5-3-3-2-2-1
*From Rack, Build Throughout

Tabata Madness
Full Tabata of Each Movement
Tabata = 8 Rounds – 20 seconds of work, 10 Seconds of Rest




Tabata Double Unders
*Rest 2 Minutes
Tabata Deadlift (185/105)

*Rest 2 Minutes
Tabata Sit Ups








Front Squats & a 16 Minute AMRAP

  • December 10, 2018

Front Squat
5×3
*Up to 85% of 1 Rep Max

16 Minute AMRAP
400 Meter Run
15 Pull-ups
15 Box Jumps
15 Push Press (75/55)

Saturday Partner WOD – Yay!

  • December 8, 2018

Endurance WOD (7:45am)

Partner WOD
3 Rounds for Time:
1000 Meter Row (500 each partner)
30 Push Press (45/25)
30 Toes-to-bar
30 Slam Balls (30/20)
*1 partner working at a time



Community WOD (10:00am)
Partner WOD
3 Rounds for Time:
800 Meter Row (400 each partner)
20 Push Press (45/25)
20 Toes-to-bar
20 Slam Balls (30/20)
*1 partner working at a time”

Pull-ups & a 5 Round Sprint

  • December 5, 2018

Tabata Pull-ups

*If you burn out, scale back movement

5 Rounds for Time
Run 200 Meters
10 Push Ups
10 Kettlebell Snatch (35/25)

A Fun Chipper & Some Planks

  • December 4, 2018

For Time
500 Meter Row
20 Burpee Box Jump Overs
30 Sit-ups
500 Meter Row
30 Sit-ups
20 Burpee Box Jump Overs
500 Meter Row

Dessert

Accumulate 2 Minutes in a Plank

EMOM Complex & 10 Minutes of Fun!

  • December 3, 2018

6 Minute EMOM:
3 Deadlifts, 2 Hang Power Cleans, 1 Front Squat
Build throughout, up to 70% of Power Clean 1RM


10 Minute AMRAP

15 Dumbbell Thrusters (30/20)
20 Walking Lunge Steps
30 Double Unders

It’s December Already – 4 RFT

  • December 1, 2018

Endurance WOD (7:45am)
4 Rounds for Time
800 Meter Run
10 Chest-to-bar Pull-ups
10 Dumbbell Clean & Jerk (30/20)
30 Second Ring L-Sit
30 Kettlebell Swings (50/35)


Community WOD (10:00am)

4 Rounds for Time
400 Meter Run
10 Pull-ups
10 Med-ball Cleans (20/14)
20 Sit-ups
30 Kettlebell Swings (50/35)

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