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 before time runs out, start over at 21. Score is total rounds and reps (1 round equals completion of 21-15-9).

C. Extra – 7min. AMRAP:
30 DU’s
15 Box Jumps (24,20)

15December2015 – Tuesday

A. Strength – 9min. E3MOM:
5 Back Squats @60% with 3sec. pause at bottom of each rep

B. WOD – 20min. AMRAP:
400m Run
20 GHD Situps
15 Hip Ext.
*Scale for GHD situps is 30 Abmat Situps

 16December2015 – Wednesday

A. Strength – 10min. E2MOM:
1 Hang Clean + 1 Full Clean + 1 Jerk
*Climbing. Do not drop the bar until you have completed the jerk

B. WOD – 4min. AMRAP:
20 KBS (70,53)
20 HR Pushups
Rest 3min…
4min. AMRAP:
20 KBS (70,53)
20 HR Pushups

C. Extra – 3x Max Effort Unbroken TTB
*Rest as needed between each set

17December2015 – Thursday

A. Strength – ROMWOD

B. WOD – 4rds:
200m Run
20 Slamballs
15 Abmat Situps
10 Ring Rows

18December2015 – Friday

A. WOD – “T.U.P” Hero WOD: 15-12-9-6-3
Power Cleans (135,95)
Pullups
Front Squats (135,95)
Pullups