28December2015 – 01January2016

28December2015 – Monday A. Strength – 9min. E3MOM: 5 Back Squats @75% B. WOD – 3rds: 21 DL (155,105) 15 Front Squats (155,105) 9 Hang Cleans (155,105) C. Extra – Open Prep: 8min. Alt. EMOM: Even- ME DU’s Odd- ME C2B Pullups *The pullups...

21December2015 – 23December2015

21December2015 – Monday A. Strength – 10min. E2MOM: 3 Squat Clean Thrusters *Work to a heavy triple. Drop and reset after each rep B. WOD – 10min. AMRAP Ladder: 3-6-9-12… Thrusters (115,75) Pullups C. Extra – 4rds: 30 DU’s 20 Hip...

14December2015 – 18December2015

14December2015 – Monday A. Strength – Dumbell/KB Rows: 3×6-8 (each arm) Ring Dips: 3×6-8 *Perform a set of Dips immediately after the set of rows B. WOD – 10min. AMRAP: 21-15-9 Cal. Row Push Press (95,65) *If you complete the set of 9...

07December2015 – 11December2015

07December2015 – Monday A. Strength – Find 1RM Back Squat *No more than 3 attempts at a max B.WOD – ROMWOD C. Extra – 3x750m Row *1:1 Work/Rest  08December2015 – Tuesday A. Strength – 10min E2MOM: 5 Push Jerks *Climbing B. WOD...