Wednesday 12-26-2018

Warm Up

2 Rounds

6 Step Ups

6 DB Snatch 

Strength

EMOM 6

3 Deadlift

Metcon

“The Coco”

21-15-9

Burpees

Weighted Step Overs

DB Snatch 

Monday 12-24-2018

Warm Up

2 Rounds

10 Burpees

20 Doubles

Metcon

“12 days of Christmas”

1 Sumo Deadlift High Pull (75#/55#)

2 Thrusters (75#/55#)

3 Push Press (75#/55#)

4 Power Cleans (75#/55#)

5 Power Snatches (75#/55#)

6 Kettlebell Swings (53#/35#)

7 Pull-ups

8 Knees-to-Elbows

9 Box Jumps (24″/20″)

10 Double Unders

11 Burpees 

12 Overhead Walking Lunge Steps (45#/25# Plate)

Friday 12-21-2018

Warm Up

2 Rounds

10 Squats

8 Push-ups 

6 Pull-ups 

Strength 

EMOM 6

5 Bench Press

Metcon

AMRAP 15

10 Pistols

10 Push-ups 

10 Pull-ups 

CASH OUT: Tabata Pull-ups

Thursday 12-20-2018

Warm Up

2 Rounds

20 Doubles

15 Sit-ups

Strength 

EMOM 6

5 Deadlift

Metcon

3 Rounds

1 Minute Stations

Double unders

KBs

Box Jumps

Sit-ups 

CASH OUT: Tabata Sit-ups 

Wednesday 12-19-2018

Warm Up

2 Rounds

5 Burpees

10 1 Arm DB Press

Strength

EMOM 6

5 Strict Press

Metcon

21-15-9

Burpees

HSPU

Ring Dips

CASH OUT: Tabata Push-ups

Tuesday 12-18-2018

Warm Up

500m Row

10 DB Snatch

Strength 

EMOM 6

5 Hang Clean

Metcon

2000m Row

Then

AMRAP

8 1 Arm DB Snatch

8 K2E

16 Cap

CASH OUT: Tabata Cal Row

Monday 12-17-2018

Warm Up

400m Run

10 OHS

Strength

EMOM 6

5 Back Squat

Metcon

AMRAP 20

200m Run

15 Wallballs 

15 Box Jumps

CASH OUT: Tabata Air Squats

Friday 12-14-2018

Warm Up

2 Rounds

100m Run

100m Row

10 PVC Squat Clean

Metcon

3 Rounds

400m run 

4 Hang Squat Cleans, 185/135 

4 Push Jerks, 185/135 

Rest 5 Minutes

15 Ring Muscle-ups 

1500m Row 

15 Ring Muscle-ups 

Thursday 12-13-2018

Warm Up

500m Row

10 OHS

Metcon

4 Rounds

40 second work/ 20 second rest

KBs

Burpees over KB

TGU

KB SDHP

KB Lunges