SATURDAY 12/31

*active stretching

*warm up 3 sets w/ 1min rest
-200 jump rope
-400m run

*20min amrap
-10 box jumps
-10 lunge jumps
-10 walking lunges
-10 burpees

FRIDAY 12/30

*active stretching

*3 rds for warm up
-20 BW squats
-10 push ups
-5 burpees

*5 rds for time
-10 power clean
-10 KB swings
-10 squat jump jacks
-200m run

*pull up practice

WEDNESDAY 12/28

*active stretching

*5 sets w/ 1mon rest
-200 m row sprints

*5rds
-20 ring knees to elbows
-15 knees to elbows
-10 bent knees sit ups
-5 GHD sit ups

TUESDAY 12/27

*active stretching

*1 mile run

*5 rds for time
-10 dead lifts
-10 back ex.

*tabata wall balls
-accumulate to 100reps

MONDAY 12/26

*active stretching

*10mins jump rope

*2-2-2-2-2-2-2 reps FR SQ

*3x unbroken amrap pull ups

Merry Christmas

Happy holidays and enjoy family and friends around you

SATURDAY 12/24

*active stretching

*3x15 reps GHD sit ups

*3rds for time
-6 Turkish get ups
-50 jump rope

*team workout 3x
-200m sprint
-10 BW squats
-5 push ups

FRIDAY 12/23

*active stretching

*3x 500m row w/ 1min rest

*5rds
-5 pull ups
-5 dips
-10 wall balls

*3 rds for time
-20 step ups w/ weight
-100m run w/ weight

Thursday 12/22

Yoga today :D

WEDNESDAY 12/21

*active stretching

*5x3 reps heavy clean to overhead

*tabata burpees

TUESDAY 12/20

*active stretching

*5 mins jump rope

*7rds for time
-200m run
-10 push ups
-20 vent knee sit ups
-30 BW squats

*3 sets
-1 min ISO abs plank
-30 sec. side ISO abs R/L

MONDAY 12/19

*active stretching w/ ladder

*5 sets
-250m row
-amrap wall balls

*21-15-9 reps for time
-dead lift 135lbs.
-box jumps

SATURDAY 12/17

*active stretching

*1 mile run

*5x amrap chin ups

*5rds team workout
-10 KB swings
-burpee broad jumps

FRIDAY 12/16

*active stretching

*10 mind jump rope

*7 rds for time
-10 clean squats 95lbs.
-20 pull ups
-30 box jumps

WEDNESDAY 12/14

*active stretching

*5x1 rep max back squat

*5x3 rep shoulder press
-HSPU amrap

*sprints

TUESDAY 12/13

*active stretching

*1 mile run

*core work 5x10 reps
-side ISO dips
-GHD sit ups
-leg raises

* pull up practice

MONDAY 12/12

*active stretching

*5 rds for time
-400m run
-10 burpee box jumps
-10 sumo high dead lift pulls
-10 thrusters

SATURDAY 12/10

*active stretching

*for time
1 mile run
-50 pull ups
-50 push ups
-50 straight leg sit ups
-50 BW squat
1 mile run

FRIDAY 12/9

*active stretching

*50 SQ jump jacks

*5rds for time
-20 box jumps
-15 push press
-10 knees to elbows
-5 HSPU

WEDNESDAY 12/7

*active stretching

*10mins jump rope

*7rds for time
-20 wall balls
-20 bent knees sit ups
-20 burpees

TUESDAY 12/6

*active stretching

*1000m row

*3x bear crawl w/ dumbells
-walking lunges

*core work 5x30sec.
-seated twist
-scissor kicks
-leg raises
-super man back ex.

*side ISO dips

MONDAY 12/5

*active stretching

*thruster 1-1-1-1-1-1-1 reps

*AMRAP 20mins
-15 pull ups
-15 crossfit push ups
-15 KB swings
-200m run

SATURDAY 12/3

*active stretching

*3 sets 1000m row for time

*5x ring knees to elbows in plank hold
-10
-1min ISO abs

FRIDAY 12/2

*active stretching

*1 rep max dead lift

*3sets
-10 GHD sit ups
-10 back extensions
-300 jump rope