Monday December 31, 2018

10min Row, Warm Up
+
2x5 Wall Squat +
2x10 Air Squat +
2x5 Front Squat 
+
Quickly work to 305lbs Front Squat Single
+
5x 2min Rounds 
10x Front Squats @ 115lbs +
200m Row +
Max Rep Front Squats @ 115lbs
Rest 3min b/t rounds 
(Take Front Squats from the Rack)
+
5min Bike, Cool Down 

Front Squat Max Reps: 22, 22, 22, 23, 25

Sunday December 30, 2018

EMOM 10min of:
odd) 10x Calorie Row
even) 10x Calorie Ski
+
3x5 Wall Squat +
3x10 Air Squat +
3x5 Goblet Squat
+
AMRAP 12min of:
10x Calorie Assault Bike +
15x Push Ups +
20x Alternating Pistols
+
5min Sandbag Bear Hug Hold @ 105lbs

AMRAP = 6+10

Saturday December 29, 2018

Partner workout:

Double "Grace"
Then:
21,15,9 of:
Bar Facing Burpees +
Wall Balls @ 20lbs
Then:
Double "Isabel"

15:20 (w/ Jake)

Thursday December 27, 2018

Four rounds for time of:
25x Calorie Run (Assault Runner) +
25x Burpees
(11:57)

Wednesday December 26, 2018

Two sets of: 
5x Wall Squats +
10x Air Squat +
5x Goblet Squats +
10x Box Jumps +
10x Russian KB Swings 
+
Work to a Moderate-Heavy Power Clean
+
Three rounds of: 
30sec max rep power cleans, 155lbs +
30sec rest +
25sec max rep power cleans, 155lbs +
35sec rest +
20sec max rep power cleans, 155lbs +
40sec rest +
15sec max rep power cleans, 155lbs +
45sec rest +
10sec max rep power cleans, 155lbs +
50sec rest 
 

Monday December 24, 2018

10min Assault Bike, warm up
+
EMOM 10min
10x Burpees 
+
3x5 Wall Squat +
3x10 Air Squat +
3x5 Goblet Squat
+
21,15,9 for time of: 
Assault Bike Calories +
Back Squats, 135lbs

Thursday December 20-Sunday December 23

Sunday December 23
Marathon Row (42,195m)


Saturday December 22
Partner "12 Days" Workout
+
AMRAP 10min
100m OH Walking Lunge +
30x GHD Sit Ups
Weight: 45lbs Bumper


Friday December 21
Two rounds of:
Run 400m +
10x Scap Push Ups +
10x Box Jumps +
30sec Handstand Hold +
10x Ring Rows
+
Double Under Practice/Warm Up
+
DB Push Press Warm Up
+
AMRAP 7min of:
20x DB Push Press +
40x Double Unders
Weight = 50lbs


Thursday December 20
EMOM 10min
odd) 10 calorie Assault Bike 
even) 10x Burpees 
+
3x5 Wall Squat +
3x10 Squat +
3x5 Goblet Squat 
+
Every 20sec for 10min
1x D-Ball Clean @ 150lbs
+
15,12,9 for time of: 
Front Squat @ 95lbs +
Lateral over bar Burpees
+
5min Sandbag Bear Hug Hold
Weight: 105lbs

Wednesday December 19, 2018

3000m Row, Warm Up 
+
Three sets of: 
5x Wall Squats +
10x PVC Pass Throughs +
50ft Walking Lunge
+
21,15,9 of:
Power Snatch @ 75lbs +
Wall Balls @ 20lbs 
(Rest 3min)
9,15,21 of:
Wall Balls @ 20lbs +
Power Snatch @ 75lbs
+
5000m Row, Cool Down

Tuesday December 18, 2018

15,000m Ski Erg 
(mixture of easy, moderate and hard/easy intervals)

Friday December 14-Monday December 17

Monday December 17, 2018
5000m Row, Warm Up
+
AMRAP 20min of:
Row 200m +
10x Bench Press @ 135lbs
+
Cool Down Row


Sunday December 16, 2018
EMOM 10min of:
odd) Row 200m
even) 10x Burpees 
+
2x5 Wall Squat +
2x10 Air Squat +
2x5 Goblet Squat 
+
Every 3min for 21min 
10x Sandbag Squat Cleans @ 105lbs +
300m SkiErg
+
5000m Row, Cool Down


Saturday December 15, 2018
10min Building Row 
+
6x1500m Row
3min easy row after each set


Friday December 14, 2018
Rest Day

Thursday December 13, 2018

10min Building SkiErg
+
3x5 Wall Squat +
3x10 Squat +
3x5 Goblet Squat 
+
Six sets of: 
D-Ball Complex 
1x Clean +
1x Squat/Lunge (R) +
1x Bear Hug Squat +
1x Squat/Lunge (L)
Weight = 150lbs
+
5min Sandbag Bear Hug Hold
Every 15sec, 1x Squat 
Weight = 105lbs
+
10min SkiErg, Cool Down

Monday December 10-Wednesday December 12

Wednesday December 12, 2018
15min Row @ 2min Pace 
+
Every 30sec for 30 reps (15min)
1x D-Ball Clean @ 150lbs
+
10-9-8-7-6-5-4-3-2-1
Bench Press @ increasing weight (135-225lbs) +
300m Row after each set
+
Finish off 30min of rowing for the day


Tuesday December 11, 2018
10min Building Row
+
2x5 Wall Squat +
2x10 Air Squat +
2x5 Goblet Squat
+
5x2 Back Squat @ 80%
Rest 2min b/t sets
+
10x Sandbag Bear Hug Squats @ 105lbs +
30sec SkiErg @ >150m pace 
Rest 1min b/t sets, Five sets


Monday December 10, 2018
Marathon Program 
2x8000m Row @ R22, 2k+22
Rest 2min b/t sets

Saturday December 8, 2018

10min Stroke Rate Build Row
+
Marathon Program W3D3
8000m @ R20, 2k+24
(Rest 2min)
4000m @ R24, 2k+20
(Rest 2:30)
2x1000m @ R26, 2k+18
(Rest 1min b/t)
+
DTO Partner Workout
75x Overhead Squats @ 95/65lbs +
50x Single-Arm DB Clean and Jerks @ 50/35lbs +
25x Bar Muscle Ups +
50x Single-Arm DB Clean and Jerks +
75x Overhead Squats
(Partners alternate 30sec of Work) 
+
Build to a 205lbs Snatch Single 

Friday December 7, 2018

10min Stroke Rate Build on the Rower (at Damper 1)
(R16-R30)
+
20min Technique Row @ R18, 2k+20

2537m on Build 
5000m on Technique Row

Thursday December 6, 2018

10min Building Row (16spm-30spm)
+
2x5 Wall Squat
2x10 Air Squat
2x5 Goblet Squat
+
5x3 Deadlift @ 80%  (no touch and go)
(Rest 2min b/t sets)
+
3x10 Romanian Deadlift @ 24kg Kettlebell
+
3x10 Straight-Leg Deadlift @ 135lbs Barbell
+
10min Assault Runner @ moderate pace 

Saturday December 1-Wednesday December 5, 2018

Wednesday December 5, 2018
Assault Runner 10min @ easy pace 
+
2x5 wall squat +
2x10 squat +
2x5 goblet squat 
+
6x1 Back Squat @ 90% (395lbs)
(Rest 2min b/t sets) 
+
5x5 Single-Leg Step Up @ 185-205lbs @ 12in
(Rest 2min b/t sets)
+
Assault Runner 10min @ easy pace 


Tuesday December 4, 2018
60min SkiErg @ 2:10-2:15 pace 
+
Assault Runner
1min @ easy pace +
1min @ moderate pace +
2min @ easy pace +
2min @ moderate pace +
3min @ easy pace +
3min @ moderate pace +
2min @ easy pace +
1min @ walk 


Monday December 3, 2018
Daily Drill WOD Five rounds of: 1min Cut the Cake: arms only 1min Cut the Cake: arms/body only + Marathon Program, W3, D1 2x7000m Rest 2min b/t sets 1. R22 @ 2k + 22 2. R24 @ 2k + 20


Saturday December 1, 2018
Two sets of: 
Five rounds of: 
1min legs only +
1min legs/body only 
+
Marathon Program, W2, D3
3x4000m Row
(3min rest b/t sets)