Warm up: 5 Minutes of Double Under Practice then,

100 Double Unders for time           (200 Singles)

Strength/Skill: Hang Power Clean

5 x 3 Hang Power Clean (athlete picks load) ( SETS X REPS)

Metcon: 

4 Rounds for Time:                       

200 Meter Run         (250 Meter Row)

6 x Power Cleans     (135# / 95#)

6 x Thrusters             (135# / 95#)

6 x Deadlifts              (135# / 95#)

0900 Fundamentals Course

Training time at 0700.

Warm up: 10 minutes

10 rounds for time: 

100 Meter Sprint

5 x Burpees

20 x Sit ups

10 x Push Ups

100 Meter Sprint

Rest 2 Minutes

Warm Up: 10 minutes

Strength/Skill

5 minutes Double-Under Practice

3 minutes to establish Maximum Unbroken set of DU

Metcon:   5 rounds for time:                       

10 – 8 – 6 – 4 – 2 Descending Reps

Devil Press                (50# / 35#)

Dumbbell Deadlift    (50# / 35#)

Knees to Elbows

Warm up: 10 minutes

Strength/Skill :          Score is for each run

400 Meter Run – for time

Walk 200 Meters, then

400 Meter Run – for time

Metcon:          5 Rounds for time

200 Meter Medball Carry                (20# / 14#)

15 x Wall Ball Shots            (20# / 14#)

15 x Medball Burpees         (20# / 14#)

20 x Medball Cleans + over the shoulder Drops            (20# / 14#)

Warm up: 10 minutes

Strength/Skill: Review Back Squat form and then:

Every 2 – 3 minutes for 5 rounds               (maintain good form)

6 x Back Squat         ( Build to Moderate – Heavy )

Metcon

Buy in = 500 M Row

5 Rounds for Time and Reps:                   

            Maximum Pull Ups in 1 Minute

            Rest 1 Minute

            Maximum Air Squats in 1 Minute

            Rest 1 minute                       (except for last round of air squats)

Cash Out = 500 M Row

Warm up: 10 minutes

Strength/Skill :           Review Front Squat form and then:          

Every 2 minutes on the minute for 5 rounds                   (maintain good form)

6 x Front Squats      (95# / 65#)     

Metcon: 4 Rounds for time:                         

200 meter run

25 x Burpees

25 x Double Unders

Warm Up: 10 Minutes

Partner WOD:

• 4 rounds
  • 400m Wallball Run 20/14 lb wall ball (partner run together)
  • 30 DB step overs 24/20 in box with 53/35 lb KB (total reps)
  • 20 KB Swings 53/35 lb KB (total reps)
  • 10 Burpee Box Jump overs 24/20 in box (total reps)

Happy New Years!!!

Individual MASH!!!

Warm up: 10 Minutes

For Time complete the following:

21-15-9 reps for time of:
Handstand Push-ups, strict
Clean & Jerk, 115/75

Rest 5 Minutes then:

3 Rounds for time of:
35 Wall Ball Shots, 20/14
7 Bar Muscle-ups or Strict Pull-ups

Rest 5 Mintes then:

3 Rounds for time of: 100 Double Unders 10 Toes-2-Bar

0900 Only

Warm Up:                  10 Minutes

Strength/Skill:                       20 Minutes

6 Minutes Double Under Practice, then 2 attempts to establish a max unbroken set.

Then, Accumulate 3 Minutes each of 

            Hollow Body Hold

            Superman Hold

METCON:      25 Min Cap

            1 rounds for time:

            12 x Deadlift              (225# / 155#)

            31 x SDHP                (53# / 35#)

            2000 Meter Row

            20 x Burpees