Friday 12/30/16

  6:00am, 7:00am, 5:30pm strength: shoulder press 1-1-1-1 WOD: 30 double unders 20 Russian kettle bell swings 10 burpees 5 rounds for time    
Hillary no comments

Thursday 12/29/16

  6:00am, 5:30pm, 6:30pm yoga 1 skill 5:00 core builder 8:00 WOD: “Cindy” 5 pull-ups 10 push-ups 15 squats 20:00 AMRAP
Hillary no comments

Wednesday 12/28/16

6:00am, 7:00am level 2, 6:00pm strength: hang power cleans 1-1-1-1 WOD: 1-2-3-4-5-6-7-8-9-10 of hang muscle cleans candlesticks   mobility
Hillary no comments

Tuesday 12/27/16

  6:00am, 6:00am Core work: :20/:10 x 5 L hang or modified version :20/:10 x 5 1 legged forward hand or knee plank :20/:10 x 5 dragon flags WOD:
Hillary no comments

Monday 12/26/16

7:30am only strength: squat snatch 1-1-1-1 WOD: 10 slam balls 10 overhead Med ball lunges 20 step ups 15:00 amrap  
Hillary no comments

Friday 12/23/16

  6:00am, 7:00am, 5:30pm strength: shoulder press 3-3-3-3 WOD A: 20 calorie row 20 sit-ups 7:00 amrap 1:00 rest – WOD B: 20 jumping pull-ups 20 lunges (25/15 plate)
Hillary no comments

Thursday 12/22/16

  6:00am, 5:30pm, 6:30pm yoga 6 overhead squats 12 figure 8s 24 double unders 3 rounds 12 overhead squats 24 figure 8s 36 double unders 2 rounds 18 ohs
Hillary no comments

Wednesday 12/21/16

6:00am, 5:15pm 1 on 1, 6:00pm Strength: hang power cleans 3-3-3-3 WOD: 2:00 burpees 1:00 20 starfish 2:00 burpees 1:00 20 American kettle bell swings 2:00 burpees 1:00 20
Hillary no comments

Tuesday 12/20/16

6:00am, 6:00pm skill session 7:00 WOD: 25-20-15-10 handstand push-ups front squats from the ¬†ground   mobility    
Hillary no comments

Monday 12/19/16

6:00am, 6:00pm Strength: squat snatch 3-3-3-3 WOD: 21 sumo deadlifts 15 box jumps 9 pull-ups 3 rounds  
Hillary no comments