MONDAY 12.24.2018 WOD

HOLIDAY SCHEDULE Monday, Christmas Eve – 5am, 6am, 7am, 930am, and Noon Tuesday, Christmas Day – CLOSED Wednesday, Boxing Day – 9am and 10am WARM UP 2 RNFT 10 Barbell Yates Rows 10 Lateral Lunges :30 Sec Max Rep Med Ball Hollow Hold Press Or Pec...

SUNDAY 12.23.2018 WOD

HOLIDAY SCHEDULE Monday, Christmas Eve – 5am, 6am, 7am, 930am, and Noon Tuesday, Christmas Day – CLOSED Wednesday, Boxing Day – 9am and 10am WARMUP: General Movement Flow & Mobility PART I: GYMNASTICS 20 Minutes Handstand/Headstand Practice PART...

SATURDAY 12.22.2018 STAMFORD STRONG

Ab wheel x 5 reps build in weight Yoke carry x 50 feet build up in 3 sets 3 sets Oh db presses Push-ups 1 Rope pull Rest as needed 2 sets Sandbag squats Reverse sled drag For sled drag Rest as...

SATURDAY 12.22.2018 WOD

WARM-UP Coach Warm-Up PART 1 15-20 AMRAP NFT 100 Ft Yoke Carry/Heavy Sandbag Carry 12 R/L DB Chainsaw Rows PART 2 “END GAME” (W/ A PARTNER BREAK IT UP HOWEVER YOU SEE FIT) 500 M Row 50 HR Push-Ups 500 M Row 40 Hang Power Snatches 95/65 500 M Row 30 Hang Power Cleans...

FRIDAY 12.21.2018 WOD

WARM-UP 3RNFT 200 M Row (Strapless) 20 Plate Shoulder Press 10 Box Jumps (No Touch And Go) 20 R/L Clam Shells :30 R/L Side Plank 5-10 Min WOD PREP PART 1 “17.5” 10 Rounds 9 Thrusters 95/65 35 DUs PART 2 3 RNFT (Nose Breathing) 12-20 DB Hammer Curls 20-30 Banded Hip...