[Tuesday] 12.25. 18 Insanity- Max Endurance Cario

PM
[A] Insanity video- 
Max endurance cardio- 50 minutes

[Monday] 12.24.18 EMOM's

AM
[A] Warm-up

[B] 20 min EMOM
Even: 40 DU
Odd: 10 K2E

[C] 15 min EMOM
Even: 10 Box jumps over (24"- clearing)
Odd: 10 GHSU

[Saturday] 12.22.18 12 Day of Christmas

PM

[A] Warm-up

[B] 12 Days of Christmas

1 Lap
2 Z-press (#20)
3 Goblet squats (#70)
4 Ring rows
5 Atomic sit ups (#45)
6 Burpees
7 KB swings (#53)
8 Air squats
9 HSPU- Holds
10 Wall balls (#20)
11 Box jumps (30")
12 KB snatches (#53)

[Friday] 12.21.18 Murph

PM
[A] Warm-up

[B] Murph
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air squats

Still rehabing. Did 20 rounds of 5/10/15 . Did pull-ups with green band. Slow but got everything done. First run was 9:30, second run was 10:35.

1:10:43

[Wednesday] 12.19.18 Front Squats + 20s Barbell Cycling

PM

[A] Front squats 5x5- Climbing
95, 135, 155, 165, 185

[B] Wod
For time
20 Deadlifts (#135)
20 Power cleans
20 Front squats
20 Push press (#95 b/c of shoulder)
20 Back squat

EMOM 4 burpees- Start with burpees
12 minute cap

87

[Tuesday] Core + Max DL + Partner Wod

PM

[A] Warm-up

[B] 10 minute row

[C] Run 1 mile

[D] 5 Rounds for work

50 yard sled push (#90)

10 GHSU

[E] 1RM Deadlift
135, 225, 275, 315, 365, 405

[F] Teams of 2:
200 DU
100 Box jump overs 

*6:00 cap 

At 8:00 mark 

AMRAPx12:00 

12 wall balls
Hang cleans (ascending ladder) (#155)

2-4-6-8-10etc 

*one partner will do a whole round then switch.
*both partners must do each round before moving on to the next round
Example: partner 1 does 12 WB and 2 HC
Then partner 2 does 12 WB and 2 HC
Then partner 1 does 12 and 4 and partner 2 does 12 and 4 etc etc.

4:47/ 6+7

[Monday] 12.17.18 Core + MetCon

PM

[A] Run 1 mile

[B] 5 rounds NFT of:
:30 hanging L-sit
5 strict pull-ups (with green bands)

[C]Mecton

For Time:

21-15-9
Cal row

Hanging knee raises

Straight into -

21-15-9
Cal. Row
KB snatches (#35)

14:47

[Saturday] 12.15.18 Hot Yoga

AM
[A] Hot Yoga- Golds Gyms Murfreesboro South
60 minutes Power Yoga

[Wednesday] 12.12.18 AM Cardio + PM Cardio

AM
[A] 10 minutes on bike

[B] Run 1 mile

[C] Biceps 4x 15
20, 25, 25, 25

PM
[A] Elliptical for 30 minutes

[B] RomWod

[Tuesday] 12.11.18 Body Weight- Upper Body

PM

[A] Max elevated push-ups x4
29, 16, 13, 10

[B] Max dips x 4 (Bench)
11, 11, 9, 8

[C] Max push-ups x4
12, 7, 6, 5

[D] Max decline push-ups x4
6, 5, 4, 4,  

[E] Max calf raises x4 (#40)
39, 31, 31, 31

[F] Run 1 mile

[G] RomWoD

[Monday] 12.10.18 Pull-ups

PM

[A] Warm-up- Run 1 mile

[B] Max regular pull ups x4 (Green band)
6, 6, 6, 6

[C] Max BW Rows x4
12, 8, 6, 4

[D] Max close grip pull ups x4 (Green band)
1, 1, 1, 1

[E] Max lunges (#20 DB)- Rest 60 seconds

54, 43, 35, 30

[F] Max squats- Rest 60 seconds

28, 25, 23, 22

[G] 2 Rounds

R/L 1 arm- 1 leg bridge- 30 seconds

R/L side plank- 30 seconds

Plank- 30 seconds

Plank get-ups x 5

[Wednesday] 12.5.18 Warm-up + S2OH

PM
[A] Warm-up

[B] Core Work
16 min EMOM
Even: 12 Push-ups
Odd: 15 Sit-ups

[B] For Time
4000 lbs moved S2OH
#100x 45

2:34

[Tuesday] 12.4.18 Deadlift + WoD

PM

[A] Row 10 minutes @ 2:05/500m

[B] Deadlifts 3x3@90%

#365

[C] Wod
20 GHSU
6 Rounds of “the chief”
15 GHSU
4 Rounds of “the chief”
10 GHSU
2 rounds of “the chief” 

**1 round =
3 Power cleans (#135)
6 Push-ups
9 Air squats

12:41

[Monday] 12.3.18 Row-Burpee Endurance

PM

[A] Warm-up

[B] WoD
In a 4:00 window
30cal row
Max burpees in remaining time 

*rest 2:00
*Repeat until you reach 100 burpees

14:45

[Saturday] 12.1.18 5 Mile Run

PM
[A] 5 Mile Run
48 minutes

[Friday] 11.30.18 Metcon

PM
[A] Warm-up

[B] 15 min AMRAP
100 DU
50 Cal Row
20 Dips

2+ 35

[Thursday] 11.29.18 Push Press + WoD

PM

[A] Push press with a 3 pause in the dip 5x5

65, 75, 85, 95, 115

[B]Wod
3 rounds
21 Wallballs (#20)
15 Chest to bar pull-ups (w/ green band)
9 Deadlifts (#275)

13:59

[C] 4 Rounds

30 sec high knees

15 sec plank

30 sec mt. climbers

15 sec plank

30 sec jumping jacks

Rest 2 minutes

[Wednesday] 11.28.18 Squat Clean + Grace

PM
[A] Squat clean
1@70%
1@75%
1@80%
Find a 1RM

135, 145, 165, 185

[B]“Grace” - Rehabing

3 Rounds for Time

10 Power Cleans (#135)

10 Push Press (#65)

6:59

[Monday] 11.26.18 Insanity- Cardio

PM
[A] Insanity Cardio Video
50 minutes

[Saturday] 11.24.18 Annie with a Twist + Metcon

AM
[A] Warm-up

[B] Annie
100- 80- 60 40- 20 DU
50-40-30-20-10 Sit-ups

15:47

[C] For Time
20- 18- 16-14-12-10-8-6-4-2 Cal. Row
10-9-8-7-6-5-4-3-2-1 Hang Clean (#115)
20- 18- 16-14-12-10-8-6-4-2  Box jump-over (24"0 clear

24:58