Friday Dec 28 WARM UP: Foam roll (lateral quad lateral hamstring) Hit back of leg with barbell Box jumps with step downs 2 mins Airdyne Ohs x10 Wall ballsx10 2rds Push-upsx10 2rds 15 mins to set a heavy pushpress High back bar squat Emom 3reps @65% for 7 mins WOD: 100 walking lunges 50 wall [...]

Thursday – Dec 27 WARM UP: Foam roll Hip holds 2 mins per leg Leg swings 20 per leg 20 air squats 10 stepups per leg 20 push-ups 10 shoulder dislocates 10 kbs 20 mins to practice the Clean WOD: for reps: 30 sec thrusters – barbell (do not drop) 30 sec rest 30 sec [...]

Friday – Dec 21 WARM UP: Foam roll Frog jumps d/b Good mornings x10 Back squats x10 Ohs x10 Frog jumps d/b Kbs x15 2 mins on Airdyne OHS 65%x3 70%x3 75%x2 80%x2x3 85%x1x2 90%x1 95%x1 100%x1 WOD: 30 d/u 5 ohs 110/80 10 box jumps 11 min AMRAP

Thursday – Dec 20 WARM UP: Foam roll High Knees d/b Supermans x10 V-upsx10 Push-upsx10 Sit-upsx10 Box jumpsx10 Lunge d/b Leg swings x20 Bench press 55%x5 60%x5 65%x3 70%x3 75%x3x5 Weighted pull-ups 5sets 3reps WOD: 10 RDS of 10 toes to bar 10 slapping push-ups

Wednesday Dec 19 WARM UP: Foam roll 2 mins on Airdyne Air squats x25 Dumbell snatches x10 Work negatives on pull-up station x5 Back squats with bar 3sets of 10 Back squat (low back) 60%x3 65%x3 70%x2 75%x2 80%x1 85%x1x3 WOD: Run 400 15 hang squat clean 115/75 15 shoulder to over head Run around [...]