WOD - "Leg Destruction"

Skill work:
- O/H Squat

WOD - Legs:
- Box squats, 2x12 w/ 20 second breaks

3 sets, 8 reps:
- Suitcase squats
- Front Squats
- Pistols

Core & Cool Down, 4 Rounds:
- 400m C2
- 400m Sprint
- Decline situps x 20

WOD - "Shoulder Barrage"

Skill work:
- Push Press

WOD - Shoulders, 3 sets, 8 reps:
- Standing Military Press
- SDHP w/ 195
- Seated Military Press w/ Dumbbells
- Lateral Raises
- Front Raises

Core & Cool Down, 3 sets:
- Jump Rope x 100
- Toes-to-bar x 10
- Leg raises x 10
- Box jumps x 10

Have a good'un.

WOD - "Good Tidings"

Skill work:
- Bear complex, 3 sets 5 reps
- Power cleans to 1RM

Strength:
- Incline dumbbell bench 3x5
- Flat dumbbell bench 3x5
- Cable flies 4x8

WOD - 21, 15, 9:
- Snatches w/ 95 lbs
- Pullups

Happy training.

Merry Christmas!

WOD - "Active Recovery"

4 Miles at or below an 8:00/mile pace.

Happy training.

WOD - "Head to Toe"

Strength - Standing Shoulder Press:
- 12 sets, 2 reps, 20 second rest b/w sets

METCON:
- Run 1 Mile

Rest 2 Minutes

3 Rounds, 1 Minute at Each Station:
- SDHP w/ 95 lbs.
- Single Arm Clean & Press w/ 35 lbs. (Switch hands each rep)
- Jump Rope
- 1 Minute Resting Station

Post total number of reps to comments.

WOD - "Lt Fouse Chestacles"

Courtesy of Lt Fouse:

DBell Bench x 5 (15, 12, 10, 8, 6) superset with normal Pull-ups w/Dip Belt/10 lbs Plate (15, 12, 10, 8, 6)

DBell Incline Bench x 4 (10, 8, 8, 6) superset with Curl-ups/Reverse Grip Pull-ups w/Dip Belt/10 lbs Plate (10, 8, 6, 4)

Flyes x 3 (10, 8, 6) superset with Close-Grip Pull-ups/No Weight (8, 6, 4)

Push-ups x 3 (21, 15, 9) superset with Prone Pull-ups on Smith Machine (15, 12, 10)

Toes-to-Bar x 3 (You and the others can prob do 3 sets of 10, my sets are usually more like two sets of 5, one set of me hanging there sobbing) superset with Incline Push-ups (15, 12, 10)

On the chest exercises the goal is to progressively increase the weight so the last one or two sets are very challenging. Also, the goal is to take minimal or no breaks except between each group of exercise (i.e. possible water break or breather after all five of the first supersets are completed).

WOD - "Maj Flurry's 12 Days of Christmas"

Yes. Just like the song.

- 1 Snatch (95 lbs.)
- 2 Power Cleans (95 lbs.)
- 3 Burpees
- 4 Pullups
- 5 Toes-to-bar
- 6 Push-ups (hand release)
- 7 OHS (45 lbs.)
- 8 Dips
- 9 Box Jumps
- 10 Situps (XFit style)
- 11 KB Swings
- 12 Dumbbell Thrusters (35 lbs.)

So, start with 1 snatch. Then 2 power cleans & 1 snatch. Then 3 burpees, 2 powercleans & 1 snatch. Continue...

Happy training.

Motivation.

WOD - "DeadCon"

Strength: Deadlift 12 x 2 with 20 sec break between lifts

METCON - AMRAP 6 mins:
- 200m sprints
- Burpee Box Jumps x 6

Rest 3 mins

5, 4, 3, 2, 1:
- Wall Climbs
- Pass thru's (push up / Hip extension combo)

Happy training.

WOD - "Legs"

3 sets, 5 reps:
- OH Squats
- Box Squats
- Front Squats

Basketball. Have a good weekend.

WOD - "Buckeye 300"

30 reps of each exercise:
- Snatches
- SDHP
- Pullups
- KB Swings
- Box Jumps
- Thrusters
- Situps (XFit Style)
- Pushups (Hand Release)
- Pullups (again)
- Burpees (last exercise)

Post time to comments. Happy training.

WOD - "Shoulders & Triceps"

3 Sets, 6-8 Rep-Range:
- Seated military press w/ dumbbells
- KB Snatches
- Upright Rows w/ barbell
- Skull crushers
- Lateral raises
- Rope push downs

We ended up playing some 3 on 3 after the WOD, just to keep the blood moving.

Happy training.

WOD - "Chest & Arms"

3 Sets, 6-8 Reps [superset complexes]:
- Incline dumbbell w/ standing hammer curls
- Flat dumbbell w/ standing EZ curls
- Cable flies w/ rope curls

Core:
- 50 decline situps
- 50 rope curls
- 40 side bends
- 30 standing back extensions
- 30 toes-to-bar
- 30 shrugs w/ trap bar
- 300m C2 x 3

We ended up playing some 3 on 3 basketball afterwards.

Happy training.

WOD - "Danimal"

15 Wall Climbs for time:

Rest 3 mins:

4 rounds:

400m Run

Burpee Box Jump x 11

Deadlift x 11 (185 or 225 lbs)

Happy training.

WOD - "Basketball"

Skill Work:
- Heavy powercleans to 1RM

3 on 3 basketball.

Have a good weekend.

WOD - "Penalty Box"

You must complete the rep-range at each station within 3 minutes:
- Pullups to Toes-to-bar combo x 30
- SDHP x 10 / OHS x 10 / Push Press x 10 (30 total reps)
- Bench Press x 30

If you go over 3 minutes at any station, add 1 burpee per second you go over. For example, if it took you 3 minutes, 15 seconds to complete the bench complex, add 15 seconds to your burpees.

Once you complete each station and tally up your penalties, knock out 30 burpees + your penalties as quickly as possible.

Happy training.

WOD - "Oh, Fred Bear"

Skill Work:
- Deadlift - work to heavy 3 rep load
- Weighted Pullups 3 x 10 (3 weighted, 3 strict, 4 kipping)

WOD - 6 Rounds for Time:
- 400m C2
- Bear Complex (95 lbs.) x 6

**The Bear Complex:
- Power clean, to front squat, to push/jerk, to back squat, to push jerk -- check out the video if you need further clarification. It sucks.

Happy training.

WOD - "The Truffle Shuffle"

Skill Work:
- Barbell Shoulder Press
- Barbell Behind the Neck Press
- Weighted Dips

WOD - 9, 15, 21:
- Weighted Burpees (5 lbs. in each hand)
- Box Jump Complex (See video)
- Kettle Bell Snatches (Each arm)
- Farmers carry (25m, 50m, 75m)

Post times to comments.

WOD - "Chest & Arms"

Repeat of last C&A WOD.

Between each set, we did 2, 500m C2 sprints.

Core & Cool Down, 3 Rounds:
- Toes-to-bar x 15
- Rope Crunches x 15

WOD - "The Turkey's Revenge!!!"

Dudes and dudettes,

I was in dire need of a killer MetCon WOD this morning. I believe the turkey that I consumed over Thanksgiving was about to make an appearance...enjoy.

Skill work:
- Deadlift, 1RM (this is entirely optional...if you did the O-Lift WOD yesterday, I don't recommend going for a 1RM)

WOD - Minimal rest b/w exercises. Complete the splits as follows:
- 400m Sprint x 2

- 3 Sets - Power Snatches w/ 95, 10 reps

- 400m Sprint x 2

- 3 Rounds - SDHPs, 10 reps, superset with box jumps, 15 reps

- 400m C2 Sprints x 2

- 3 Rounds - Cable Crunches, 15 reps, superset with toes-to-bar, 10 reps

- STRETCH

If you try to push through this badboy (without sacrificing form!!!), I think you will be surprised. Happy training.

WOD - "O-Lifts"

- Heavy powercleans until 1RM
- Heavy snatches until 1RM
- Heavy pushpress (behing neck) until 1RM

- 400m C2 x 2 (under 1:50/500m)

- 5 handstand pushups x 2

Happy training.