WARMUP
3 ROUNDS
20 PLANK TO PUSH UP
10 SCAPULAR DEPRESSION
5 INCH WORMS (HANDS ONLY)
SPIDER CRAWL TO ELBOW DROP 4/4

FITNESS
5RM FLOOR PRESS

PERFORMANCE
5RM BENCH PRESS

WOD
Kelly
5 ROUNDS FOR TIME
400m RUN
30 BOX JUMPS (24/20)
30 WALL BALLS (20/14)

30:00 CUTOFF

WARMUP
50' OF
Knee pull
Quad stretch
Toe pull
High kick  
Lateral lunge
5 Kneeling Deck Jump
10 Wrist Circles
10 Elbow Circles
25 PVC Side bends
25 PVC Trunk Rotations

FITNESS
1)5RM DEADLIFT (ADD 5-10 LBS)
2)5X3 PUSH PRESS
3A)5X20 HEAVY RUSSIAN KB SWINGS
3B)5XMAX HOLLOW ROCKS

PERFORMANCE
1)3 POS SNATCH CMPLX; 2X1@65, 2X1@70
2)BTN SNATCH PUSH PRESS - 5X3@70
3)BACK SQUAT - 6@60, 6@65, 6@70, 4@75, 4@75

WOD (Your name here if you improve the most since last month)
8 AMRAP @ 95/65
3 LATERAL BURPEES
6 THRUSTERS
3 LATERAL BURPEES
6 SUMO DEADLIFT HI-PULL

WARMUP
5 MINUTES
1 SLED PUSH
5 BURPEES TO TARGET

LIFT
WORK UP TO HEAVY 1 POWER CLEAN, HANG POWER CLEAN, PUSH PRESS

10 MINUTES, EVERY :30
1 POWER CLEAN, HANG POWER CLEAN, PUSH PRESS

WOD
3 ROUNDS
FIGHT GONE BAD STYLE
1:00 PUSH PRESS 85/55
1:00 AIRDYNE
1:00 BOX JUMPS 20"
1:00 RUSSIAN KB SWINGS 53/35
1:00 WALL BALL 20/14
1:00 REST

WARMUP
6 MINUTES WITH PARTNER: 
6 SITUPS WHILE PARTNER B HOLDS A PLANK, PARTNER A SPRINTS TO PARTNER B AND SWITCH.  SECOND ROUND 6 PUSHUPS WHILE PARTNER HOLDS BOTTOM OF SQUAT, SPRINTS, SWITCHES AND SO ON.  

LIFT
10 MINUTES TO WORK UP TO HEAVY CLEAN AND JERK AND TO GET COMFORTABLE WITH MOVEMENTS IN WOD

WOD
12 DAYS OF CHRISTMAS
FOR TIME:
REP SCHEME FOLLOWS THE SONG: 1, 2-1, 3-2-1, etc. 
1 C&J (BW)
2 Deadlift (BW)
3 BB Alternating Lunges (BW)
4 Pistols
5 Pull Ups
6 Double Unders
7 Burpees
8 Kettlebell swings (53/35)
9 Single Arm Kettlebell Snatch (53/35)
10 Air Squats
11 HR Push Ups
12 Muscle Ups

12.23.14

WARMUP
50' OF
Knee pull
Quad stretch
Toe pull
High kick  
Lateral lunge
Banded hip walk
10 scorpion
10 band pull-aparts

FITNESS
1)5RM DEADLIFT (ADD 5-10 LBS)
2)5X3 CLEAN AND JERK
3A)5X3 CONSECUTIVE BROAD JUMPS
3B)5X10-15 SINGLE DB CURLS 

PERFORMANCE
1)1 PCL + 2 CL, 2X3 @ 65; 3X3 @ 70
2)SNATCH BALANCE - 2X3@ 60, 1X3 @ 65, 2X3@70
3)PUSH PRESS - 5X5 @ 70

WOD
3 TIME THROUGH
2:00 MAX REPS PULLUPS
150 SINGLE UNDERS
REST EXACTLY 2:00
2:00 MAX REPS HSPU
150 SINGLE UNDERS
REST EXACTLY 1:00

12.22.14

WARMUP
2 rounds; 10 each 
JUMPING JACKS
PUSHUPS
JUMPING LUNGES
GROINERS
SQUAT THRUSTS
SITUPS
BURPEES

FITNESS
1)3x5 BACK SQUAT (ADD 5 LBS)
2)3X5 PRESS (ADD 2.5 LBS)
3)5X10 BARBELL ALTERNATING LUNGES (10 EACH SIDE) (CAN ADD WEIGHT EACH SET IF NEEDED)

PERFORMANCE
1)1 PSN + 2 SN; 2X65%, 3X70%
2) RACK JERK; 2X3 @ 70, 3X3 @ 75
3) BACK SQUAT - 8@60, 8@65, 6@70, 6@75

WOD
FOR TIME:
3 ROUNDS
5 POWER CLEAN @ 70% OF CLEAN
7 CTB PULLUPS
6 BAR-FACING BURPEES
REST :60
2 ROUNDS
REST ;60
1 ROUND

WARMUP

LIFT
10 MINUTES TO FIND 2RM HANG POWER SNATCH

10 EMOM
2 HANG POWER SNATCH @ 85%

WOD
8 ROUNDS FOR TIME WITH A PARTNER
5 PULL UPS
10 WALL BALLS (20/14)
20 ALT. DB SNATCH (50/30)

PARTNER HOLDS PLANK THEN SWITCH

WARMUP
5 MINUTE DROM

FITNESS
1)5X3 OHS
2)5X5 PUSH PRESS
3A)3X:45 SIDE PLANK
3B)3X2:00 DOUBLE UNDER PRACTICE 

PERFORMANCE
1)5x1 PSN + OHS + SN; 2 sec pause in bottom, linear
2)5x1 PUSH PRESS + BTN SP/JK + SP/JK; 5 sec pause in split; progressive
3)5x3 DIP SQUAT @ 105% of JK

WOD
10 MINUTE ASCENDING LADDER
DEADLIFT @ 1.5 BW
HANDSTAND PUSHUPS

12.18.14


WARMUP
5X
50' DOG SLED +90/+45
50' SLED PULL +90/+45
50' BROAD JUMP
50' SPRINT


MAX OUT
20 MINUTES TO FIND
MAX HEIGHT SEATED BOX JUMP
MAX HEIGHT BOX JUMP

WOD
12 AMRAP
5 L-PULLUPS
10 HR PUSHUPS
20 DOUBLE UNDERS