Wednesday, December 28, 2016

Sunday, December 25, 2016

Thursday, December 22, 2016

Holiday Schedule...


60 power cleans... whenever you put the barbell down - 15 wallballs :)



Wednesday, December 21, 2016

Tuesday, December 20, 2016

22-16-10

OVHL
Goblet Squat Press
Ring Superman push up


Monday, December 19, 2016

5x
10 ground 2 overhead
10 T2B
10 ball slams


Sunday, December 18, 2016

Saturday, December 17, 2016

Thursday, December 15, 2016

Day 3 Christmas Challenge...

3min max burpees
max unbroken strict pull ups
max rep OVHS

3min AMRAP
10 OVHS
10 Pull ups






Wednesday, December 14, 2016

Day 2 Christmas Challenge...

3 min max Double unders and max unbroken double unders
1 rep max Deadlift

21-15-9
Deadlifts and HSPU









Tuesday, December 13, 2016

Day 1 Christmas Challenge...

Max1 rep thruster
Max rep thruster in 3 minutes



Monday, December 12, 2016

Saturday, December 10, 2016

Friday, December 9, 2016

Christmas Party all night long...


fun Friday


Partner wod:

10 cal row,10 burpees
20 cal row 20 box jumps
30 cal row 30kbs swings
40 cal row 40 sit ups
50 cal row 50 goblet squats

Thursday, December 8, 2016

3 RFT
10 Deadlifts
50 DU


Wednesday, December 7, 2016

partner WOD:

Hang Squat Clean 20 reps 95/75
Band Sprints 4

Hang Squat Clean16 reps 115/95
Band Sprints 4

Hang Squat Clean 12 reps 135/105
Band Sprints 4

Hang Squat Clean 8 reps 155/115
Band Sprints 4




Tuesday, December 6, 2016

5 rounds

5 SA  Dumbell step up Press
10 box jumps
15 sit ups

Monday, December 5, 2016

Friday, December 2, 2016

Thursday, December 1, 2016

10min AMRAP

1 squat clean
1 box jump

add 1 rep each round

100 box jumps no problem...