WOD 12/22/14

LOWER

Warm Up:
2x Swiss Ball Leg Curl x10
     Side Lying Clam x8 ea.

Broad Jump x8 (singles)

Main Work:
Front Squat 10x2

Accessory:
2x Snatch x5
     Unilateral Hip Thrust x8 ea.
     Pull Through x12

Cool Down:
Stretch & Foam Roll

WOD 12/16/14

LOWER

Warm Up:
2x Lateral Band Walk x10m ea.
     Waiter's Carries x10m ea.

Kneeling Broad Jump to Box Jump x5

Main Work:
Front Squat 6x3

Accessory:
3x Overhead Squat x6
     Plank x:30 (RKC)
     KB Swing x12

Cool Down:
Stretch, Foam Roll, and Breathing Drills

WOD 12/15/14

UPPER

Warm Up:
2x Bear Crawl x10m
     Pull Aparts x25

Main Work:
Overhead Press 6x3

Accessory:
T-Bar Row 3x25

3x Floor Press x8
     Curl x10
     Weighted Crunch x20

Cool Down:
Stretch & Foam Roll

WOD 12/12/14

LOWER

Warm Up:
2x Cossack Squat x8 ea.
     Ham Curl x12

Box Jump x6 (singles)

Main Work:
Modified Deadlift (against red bands) 5x5

Accessory:
2x Overhead Squat x6
     KB Swing x15
     Hip Thrust x10 ea.

Cool Down:
Stretch & Foam Roll

WOD 12/11/14

UPPER

Warm Up:
2x Pull Aparts x25
     HK Bottoms Up KB Press x10 ea.

Jerk 6x2 (w/ Clean)

Main Work:
Close-Grip Bench (Against Red Bands) 5x5

Accessory:
HK Facepulls 4x20

3x Ring Dips x6
     Pull Ups x8
     Triceps Pushdown x25

Cool Down:
Stretch, Foam Roll, and Breathing Drills

WOD 12/9/14

LOWER

Warm Up:
2x Spiderman Crawls x10m
     Lateral Band Walk x12 ea.

Box Jumps x7

Main Work:
Front Squat 5x5

Accessory:
Jerk 3x5

2x Hamstring Curl x20
     Pull Through x15
     Weighted Crunch x20

Cool Down:
Stretch and Foam Roll

WOD 12/8/14

UPPER

Warm Up:
2x Pallof Press x10 ea.
     Pull Aparts x25

Main Work:
Overhead Press 5x5

Accessory:
Landmine Row 4x20

3x Push Ups x15
     Kayak Row x12 ea.
     Curls x10
     Shrugs x20

Cool Down:
Stretch and Foam Roll

WOD 12/4/14

LOWER

Warm Up:
2x Spiderman Crawls x10m
     Unilateral Glute Bridge x12 ea.

Box Jumps x8 (singles)

Main Work:
Modified Deadlift 6x6 w/ Red Bands

Accessory:
DE Squat 6x3

3x Ham Curls x15
     RKC Plank x :30

Cool Down:
Stretch & Foam Roll

WOD 12/3/14

UPPER

Warm Up:
2x Pull Aparts x20
     Bottoms Up KB Press x10 ea.

Clean & Jerk 5x1

Main Work:
Close-Grip Bench 6x6

Accessory:
HK Unilateral Lat Pull Down 4x12 ea.

3x Dips x10
     EZ Bar Curl x15
     KB Crunch x20

Cool Down:
Stretch & Foam Roll