3 miles run

• Negative splits

WOD

• 21-15-9
• 95# Back Squats
• Ring Push Ups
• KB Swing
• 40# Rocking Chair sit ups
  

Warm Up x 3

• 100 Jump Ropes
• 30 KB Swings
• 20 Push Ups
• 20 Squats

WOD “Plate of Fate”

• 10-9-8…..4-3-2-1
• SDLHP  O-Bar w/1 25lb on the end
• Push Up O-Bar
• Russian Twist

Cool Down x3

• 20 Front Squats O-Bar
• 10 Pull Ups

Warm Up ( x 5)

• 100 Jump Ropes
• 30 KB Swings 45#
• 15 Roll outs

WOD

Tabata (20/10) 8 sets

• Pull ups
• Push ups
• Sit ups
• Squats

WOD

“10 Days of Christmas”

AMRAP for 30 minutes; 53 lb. KB

• SDLHP
• Push Up
• KB Swing
• Sit Up
• Burpee Plyo

WOD

• 8 X 8
• 75lBS.
• SDLHP
• OVERHEAD SQUAT
• OBAR ROLLOUTS

WOD

“RUDOLPH”

 x 5     -     85 lbs.

• 5 Deadlift
• 5 Power Cleans
• 5 Front Squat
• 5 Push Jerk
• 5 Back Squat
• 400 Jump Ropes following each set

Power Cycling (Move threshold to 200 YEAH!!)

• 10 minute warm up – Level 1/2
• 1 x 5 > 100 cadence
• Recovery between sets 1 minute Level 1/2
• 5 Minute – Level 3
• 10 minute x 2 Threshold – Level 4
• 5 minute recovery between sets – Level 1/2
• 5 minute cool down

WOD

• Every minute on the minute for 30 MINUTES
• 5 Pull Ups
• 10 Push Ups
• 15 Squats

Starting Strength

WOD

AMRAP (30 minutes)

• Box Jumps 10
• Push ups 15
• Air Squats 20
• 200 Jump Ropes or 40 Double Unders

Group Cycle 25 minutes

WOD

• 200 Jump Ropes
• 30 Wall Balls
• 30 Plyo Hops
• 30 Ball Situps

Whenever you find yourself on the side of the majority, it is time to pause and reflect. – Mark Twain

Warm Up

100 KB Swings

• X4
• KB Goblet Squats
• KB Sit ups
• KB Tri pushups

WOD

• 21-15-9
• Plyo Box Hops
• 45# KB Swing
• 75# SDLHP

KB WOD WARM-UP

15 reps x4

• 3 Level Swing
• High Pull
• Squat

KB WOD

10 reps x4

• American Swing
• Flip Squat
• Push Up

20 Minute Cycle

WOD

• 21-15-9 (100 JUMP ROPES in between each set)
• Front Squat 65#
• Situps
• Push Ups