Warm Up:                  10 Minutes

Strength/Skill:                       20 Minutes

12 minute = EMOM

10 x Kettle Bell Swings     (53#/35#)

Metcon:                      

21 – 15 – 9 

Power Cleans           (95# / 65#)

Front Squats             (95# / 65#)

Push Press                (95# / 65#)

Warm Up:                  10 Minutes

Strength/Skill:                       20 Minutes

Every 3 minutes, for 8 rounds 

X 6 Deadlift               (work to a heavy set – should be touch and go)

Metcon           5 Rounds for time:   

            100 M  Single Dumbbell Overhead Carry  (50# / 35#)

            10 x Alternating Dumbbell Clean and Jerk   (50# / 35#)

0900 Partner WOD

Warm up: 10 minutes

For time with a Partner:

• 800m Run
• 35 Overhead Squats
• 28 Ab Mat Sit-ups
• 21 Chest-2-Bar Pull-ups
• 800m Run
• 28 Overhead Squats
• 21 Ab Mat Sit-ups
• 15 Chest-2-Bar Pull-ups
• 800m Run
• 21 Overhead Squats
• 15 Ab Mat Sit-ups
• 9 Chest-2-Bar Pull-ups

Happy Holiday!!!

NO scheduled training.

18th Wing Family Day — 0900 and 1500 only

Warm up: 10 minutes

METCON: 12 Days of Christmas!!!!

1. 400m Run
2. Strict Pull-Up
3. Kettlebell Swings 53/35
4. Goblet Squats with Kettlebell 53/35
5. Hand Stand Push-Ups
6. Wallballs 20/14
7. Box Jumps 24/20
8. Burpees over Kettlebell 53/35
9. Thrusters 95/65
10. Walking Lunges with Kettlebell 53/35
11. Shoulder to Overhead 95/65
12. Toes to bar

Warm Up: 10 Minutes

Strength/Skill: 20 Minutes    5 RNFT  (every 3 – 4 minutes)

50’ Walking OH Dumbbell Lunges            (single 50# Dumbbell)

10 x  Dips      (Ring or Box or parallelette bars)

Metcon:    12 Minute AMRAP:                   

3 Hand Stand Push Ups  (Scale as necessary)

6 Chest 2 Bar Pull Ups

9 Sumo Deadlift High Pull   (53#)

Warm Up:                  10 Minutes

Strength/Skill:                       20 Minutes

            10 Minutes Double Under Practice (establish a max unbroken set)

Then,  3 rounds not for time                       (about every 3 minutes)

10 x Plank Position Up Downs – Left

10 x Plank Position Up Downs – Right

Metcon:

            10 Rounds for time:

(Reduce one repetition each round = 10 PC + 10 FS, 9 PC + 9 FS, 8 PC + 8 FS, etc etc)            

            10 x Power Clean                (95#/65#)                   

            10 x Front Squat                  (95#/65#)

10 x Push Press                   (95# / 65#)

Warm Up:                  10 Minutes

Strength/Skill:                       20 Minutes

Every 2 minutes for 10 rounds,

5 x Dumbbell Squat             (50# / 35# in each hand)

Metcon:   8 rounds for time:                       

100’ Farmers Carry (50# / 35# in each hand)

10 x Push Ups

15 x Sit-ups

Rest and Mobility

Coach Ryan’s going away WOD. Please come out and throw down one last time with Coach Ryan.

Warm Up: 10 minutes

Chipper with a partner

70 Cal row 

700m Farmers carry w/ dumbbells 50/35 (around the parking lot island x 2 or coaches choice for route) 

70 Hang Power Clean 115/85 ( barbell penalty for resting and switching turns = 7 burpees each ) 

70 KB swings 53/35

700m Run