Monday, December 9, 2013


Warm-Up: 50-40-30-20-10

Double Unders (Unbroken)
*4 burpee penalty if you trip up*

-If you do not have double unders yet, use this time to practice and just get your body warmed up.

-We do a lot of double unders, I believe the jump rope is easily one of the best conditioning tools out there.

MetCon: EMOM for 10 minutes

5 Pull-ups (sub Ring Rows)
10 Push-Ups
15 Air Squats

Strength (Superset): 4 Sets of,

Bent Over Barbell Row x 10
45 second plank hold

-Not for time. Use a weight that allows you to perform every rep perfectly.

10-1 Box Jumps (24/20)
1-10 Toes 2 bar 

-Ex. 10 box jumps, 1 T2b, 9 Box Jumps, 2 T2b, etc...

25 Days of Christmas:

Row for MAX meters in 5 minutes.

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