Prep
Quad smash 
3 rounds 
50m bear crawl,10 scapular pull ups, 20 second handstand hold, 30 second bottom squat position. 

Strength/Skill 
15 min to work on;
15 GHD sit ups 
5 HSPU to a defaciet 
5 Ring pulls
5 Ring dips 

Conditioning 
100m Kick
100m pull 
100m Side stroke
100m Free 

Recovery 
100m Breast stroke 
Hot tub 

Tuesday December 9th 2014

Prep
Overhead mobility 
3 x 10 KB windmills-10 Scap push ups-10 Shuttle runs 
Burgner Warm up 

Strength 
Jerk from bedind the head in split 
3-3-3-3-3

Conditioning 
3 RFT
20 T2B
15 Burpees 
10 OHS 65/95 

Recovery
Row 500m  
25 Band pull downs
Trap smash 

Monday December 8th 2014

Prep
Front rack prep 
3 rounds 250m row,  20 samson stretch, 15 wall balls, 10 Knee push outs 
Burgner warm up 
Complex prep 

Strength
6 rounds for max load 
1 Power Clean 
1.5 Front Squat 
1 Press from bottom position  

Conditioning 
"Pressing Annie"
21-15-9 
Push Press 65/95 
Double unders 
Sit ups 

Recovery 
Walk 2 min 
25 GHD sit ups 
Couch stretch 2 min per side 

Friday December 5th 2014

HUGE thank you to Marcy and Jill today for helping us lay the rest of the flooring! It sure has opened up a lot more space in the gym.  Also Angela and Greg from UFA Petroleum- your support means more than words can say.  

CHRISTMAS PARTY tonight!! Party starts around 5:30 ish with a little Christmas WOD  around 6 ish followed by some grub and beers- ending around whenever ish.  Hope to see you all there! 

Prep
5 min AMRAP 20, Double unders, 15 Air squats, 10 Push ups, 5 Ring dips 
Coach's choice dynamic 
Overhead prep 
Burgner warm up 


Strength 
Back Squat 3x5 + 5# from last week 
Snatch 3-3-3-3-3

Conditioning 
400m Row 
40 sit ups 
4 Rope climb 
300m Row 
30 sit ups 
3 Rope climb 
200m Row 
20 sit ups 
2 Rope climb 
100m row 
10 Sit ups 
1 Rope climb 

Recovery 
Forearm smash 
Group stretch 

Thursday December 4th 2014

Don't forget our Christmas party this Friday!

Prep
5 min shoulder mobility 
1000m row, 20 Wall ball shots, 10 burpees, 5 Beat swing 
Burgner warm up 

Strength 
Clean and Jerk 
3-3-3-3-3

Conditioning 
12 min EMOM
Odd- 5 Hang clean 95/135
Even - Max unbroken Toes to Bar 

Recovery 
Walk 3 min at an easy pace
50 W pulls 
Thread the needle 2 min per side 

Wednesday December 2 2014

Prep
10 min AMRAP
20 shuttle runs 
10 GHD sit ups 
5 Strict pull ups 

Strength/ Skill 
15 min gymnastics skill work 
Hanstand push ups 
Muscle ups/ pull ups 


Conditioning 
15 Min AMRAP
50m swim 
10 push ups 


Recovery 
Hot tub 

Tuesday December 2 2014

Prep
5 min monostructural 
Plank Complex 
3x 
30 second bottom squat position 
30 second handstand hold 

Strength 
Pause Squats 
3x3 @ 70% with a 3 second pause in the hole 

Conditioning 
3 min AMRAP
3 Thruster 95/135
3 CTB pull ups 

Rest 2 min 

3 Min AMRAP
150m row 
6 Sit ups 

Rest 2 min 

3 min AMRAP
Clean and Jerk 95/135 

** Thruster and Clean and Jerk weight is the same 

Recovery 
Walk 3 min at an easy pace 
25 Banded air squat 
Bretzle- 2 min per side