Monthly Archives: December 2014

Fitness PART 1) x 3 Bulgarian Split Squat x 6-8 each Sand bag hip press x 6-8 (5 sec pause at top) Ring support x 30 – 45 sec PART 2) x 4 Bench press x 10 -12 Ring Rows x 8-10 Flutter kicks x 100 Performance PART 1) Back Squat DT (tempo of 32X1) 3@68%, 3@70%, 3@70%, 3@70%, 3@73% PART 2) x 5 Bench press x 3-5 Pendlay Row x 5-8  Sport PART 1) Back Squat DT (tempo of 32X1) 3@68%, 3@70%, 3@70%, 3@70%, 3@73% PART 2) WOD THROWDOWN EVENT 2, WOD 1 For time: 15-12-9 Hang power clean 115/75 Burpee Box jump 24/20 Thruster 115/75

Fitness and Performance 3 sets Good morning x 8 – 10 One arm DB Row x 10 – 12 DU practice x 30 – 45 seconds Complex Dead lift 3-3-3-3-3 + High box jump 1-2-1-2-1 Rest 2 – 3 minutes between sets Sport Rest and prep for tomorrow’s WOD Throwdown

Fitness 15 minute AMRAP 1 Push up 2 Heavy Russian Swings 3 Wall balls Each additional multiply the reps: 2/4/6, 3/6/9, 4/8/12 etc… Performance 15 minute AMRAP 1 HSPU 2 Power cleans 95/65 3 Burpees over bar Each additional multiply the reps: 2/4/6, 3/6/9, 4/8/12 etc… Sport 15 minute AMRAP 1 HSPU 2 Power cleans 155/105 3 Burpees over bar Each additional multiply the reps: 2/4/6, 3/6/9, 4/8/12 etc…

  Fitness 4 sets: Front Squats x 8-10 reps TRX Ring rows x 8 – 12 reps Strict K2E x 5 – 8 reps 5 minute AMRAP 5 burpees over sand bag 1 sand bag clean and press 2 lengths overhead sand bag carry Sport and Performance Front Squat 8 x 1 @90% 5 minute AMRAP KB snatch 24/16 kg