Workout of the Day

Level Two
5 Rounds of 1:00
10 Tic Tacs
10 Wall Balls
1:00 Rest

5 Rounds of 1:00
Jump Touch Jumps Intervals
1:00 Rest

5 Rounds of 1:00
Row @ Goal 2K Pace
1:00 Rest

5 Rounds of Cool-Down
:30 Speed Skaters
Rest :30
:30 Front Plank
Rest :30

Level One
Skill
Jump Progressions

Strength
A. Front Squats Squats x3x6 (Work up in Weight) Rest 1:00
B. RDL x10x2 Rest 2:00

then…
1-2-3-4-5-6-7-8-9-10
KB Swings
Box Jumps

Eat A High-Protein Diet To Lose Fat Without Feeling Hungry—Avoid Holiday Food Cravings
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“Write it on your heart that every day is the best day in the year.” – Ralph Waldo Emerson

Travel WOD
A1. Rocket Jumps + Squat Jumps x3+2 x 5 Rest :00
A2. Kip HSPU x3 x 7 Rest :30
A3. Sprint x 40 m x 7 Rest 2:00
B1. Walking Lunges x10/Leg x 3 Rest :30
B2. Push-ups xAMRAP x 3 Rest 1:00

How to make your Resolution Stick

Happy New Year! Can’t wait to see all of you in 2013 (tomorrow!)!

Level Two
A. Clean x2x10 @ 65-70% EMOM
B1. Front Squats x2-3×2 @ 85%+, x3x1 @ 90% of clean w/ :03 Pause Rest :60
B2. CTB Pull-ups AMRAP (-2) x3 Rest 2:00
C. AB Circuit

Level One
Skill
Press

Strength
A1. Press x3x6 (Work up in Weight) Rest 1:00
A2. DB Bent Over Row x3x6 Rest 1:00

What you never learned in health class: The anatomy of a habit
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“Don’t cheat the world of your contribution. Give it what you’ve got.” – Steven Pressfield

All Levels
4-Person Team WOD
2000M Row
200 DB Push Press
200 Pull-ups
2000M Row
*Split all rows and reps

All Levels
Plate MVMT Quality Circuit

then…
4 Rounds (For Quality)
8-12 Russian KB Swing
8-12 DB Step-ups/leg (20”, 16”)

then…
1-2-3-4-5-6-7-8-9-10 (For Quality)
Wall Balls
Burpees

Why you should probably stop eating wheat
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“Love life, engage in it, give it all you’ve got. Love it with a passion, because life truly does give back, many times over, what you put into it.” – Maya Angelou

Level Two
A. Hip Snatch + Hang Snatch x1+1 x 7 @ 50-60% Rest :30
B. Deadlift x2x10 @ 50% EMOM
C1. DB Bench x8x3 Rest :30
C2. Hor. Ring Row x8x3 Rest :30

Level One
Skill
Kip Swing/Jumping Pull-up

20:00 AMRAP
5 Touch Jumps Touch Interval
5 Tic Tacs/Side (25 lb, 10 lb)
5 Unweighted Step-ups/Leg (20”)
5 Renegade Row (Push-up, Row R, Row L = 1)
5 Box Jumps (20”, 12’’-16”)

Why That Banana or Onion Might Feel Like Three Martinis
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“Remember happiness doesn’t depend upon who you are or what you have; it depends solely on what you think.” -Dale Carnegie

All Levels
“12 Days of Christmas” Team WOD
1 Clean (135 lb, 95 lb)
2 Front Squats (135 lb, 95 lb)
3 Deadlift (135 lb, 95 lb)
4 Deadhang Pull-ups
5 DB Thrusters (35 lb, 20 lb)
6 Step-ups/leg (20”, 16”)
7 Burpees
8 DB Swings (35 lb, 20 lb)
9 Push-ups
10 Lateral Box Jumps (20”, 16”)
11 Toes to Bar
12 Push Press (135 lb, 95 lb)
*Done in the same style as the Song “The 12 Days of Christmas” (1, 1-2, 1-2-3, 1-2-3-4…..)
*One person works at a time
*Each Partner does all reps of each exercise every round

Tip 501: Get Enough Sleep For Better Body Composition & Hormone Regulation
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“Treat people like mirrors and watch how you reflect in their eyes.” – Nnamdi G. Osuagwu

Travel WOD
Run 2.5 Miles
*Consistent but challenging pace

Merry Christmas to those celebrating and happy holidays to all!

We will reopen tomorrow for an All-Levels class!

Travel WOD
7:00 AMRAP
Burpees

Secrets behind consistency
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Happy holidays, y’all! We’ll reopen on Wednesday 12/26.