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December 31, 2018

A. Strength: Back Squats 

4x10 @ 50%

B.  WOD: 

5 RFT

14 K2E

12 bicep curls ( 45/35)

200m run

SQUAT CHALLENGE: last day-250 air squats!

December 29, 2018

Hayes Barton Havoc

800m run 

into: 5 ROUNDS

10 DL (135/95)

3 squat cleans (135/95)

10 wall balls (20/14)

3 HSPU

10 goblet squats (53/35)

3 burpees

Finish with a 400m run (not included in the 5 rounds )

December 28, 2018

A. Strength: Push Press

5x5 @ 75%

B. WOD: AMRAP 16

2 TGU (35/26)

2 push ups

2 pull ups

2 KB leg lifts

2 TGU (25/26)

4 push ups

4 pull ups

4 KB leg lifts 

**increase by 2 reps each round, but always keep TGU at 2 reps**

December 27, 2018

A. Strength : Front Squats 

5x3 @ 80%

B. WOD

E2MOM for 12 min 

Min 0-2

15 bent over rows (75/55)

**remaining time- lateral MB jumps 

Min 2-4

15 hang power snatch (75/5)

**remaining time- dbl leg raises

Min 4-6

15 FR reverse lunges  (75/55)

**remaining time- max effort static hang 

REST 2 min then repeat 

Squat Challenge: 210 squats

December 26, 2018

A. AMRAP 10

8 weighted box step overs (15/10 )

6 FS ( 95/65)

4 burpees over the bar 

REST 3 min 

B. AMRAP 8

Row 12/10 cal or Bike 10/8 cal

10 1-arm thrusters ( 35/26)

10 ab-mat sit ups 

December 21, 2018

A. Strength: Front Squats

5x5 @75 %

B. WOD: 5 min rounds x 3

500m row

15 push ups

12/10 cal bike

15 push ups 

REST 1 MIN 

Squat Challenge: 160 squats

December 20, 2018

A. Clean Complex: E90sec x 8

2 DL + 1 clean + 1 power clean + 2 push jerks

**start light and add weight each round**

B. WOD

2 RFT

15 box jumps

15 T2B 

10 DL (165/115)

15 box jumps

15 T2B

Squat Challenge: 150 squats

December 19, 2018

A.Strength: Floor Press

-Build to a heavy 1RM

3x5

2x3

3x1

B.)AMRAP 18

400 m run 

20KBS(53/35)

15 goblet squats (53/35)

December 18, 2018

A. Strict Press

-3x5 @ 70%

*add 5 lbs*

-2x3 at new weight

B. WOD: 5 RFT (time cap: 11 min)

10 power cleans (115/75)

10 pull ups

10 WB (20/14)

Squat Challenge: 140

December 17, 2018

A. StrengthBack Squat

3x5 @ 75%

**add 5 lbs, then 2x3 at new weight

B. WOD:

AMRAP 10

40 DU/80 SU

10 S2OH (96/65)

Squat Challenge: REST DAY

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