WORKOUT OF THE DAY
January 3

Conditioning:
Partner WOD

20 min AMRAP:
30 T2B
30 Pistols
30 KB Swings, Russian (32/24kg)

January 2

Strength/Power:
25 min to establish:
a. 1RM Power Snatch
b. 1RM Strict Press

Conditioning:
10 min AMRAP:
5 Power Snatch (75% of 1RM)
10 Burpees Over-the-Bar

NEW YEARS EVE

REMINDER! There will no evening classes on Wednesday, December 31. 6:00am, 7:00am and 12:00pm will be held as usual. Happy New Year y’all!

Strength Endurance:
Every 2 min for 10 min:
10 Deadlifts (225/155#)
7 HSPU

Conditioning:
50-40-30-20-10 Double Unders
25-20-15-10-5 Russian Twists (45/25#)

December 30

Strength:
Back Squat: 3-3-3-3-3 @ 80%

Conditioning:
Partner WOD

15 min AMRAP:
12 Wallballs (20/14#)
Max Cal Row

Partner A will row for calories while Partner B performs 12 Wallballs. When Partner B completes 12 Wallballs, partners switch.  Continue to switch in the same manner until time expires.

Score = Total calories

December 29

Strength/Power:
15 min to establish a 1RM: 1 Power Clean + 1 Push Jerk

Conditioning:
3 Rounds:
2 Min Max Rep Power Clean + Push Jerk (@ 75% of 1RM)
2 Min Max Rep Pull-ups
1 Min Rest

Score = Total reps after all 3 rounds

“Loredo”

“Loredo”

6 rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

December 26

Open Skill Work:
15 min open skill work. Find a weakness and attack it.

Conditioning:
3RFT:
21 Box Jumps (24/20″)
15 Deadlifts (185/135#)
9 Power Cleans (135/95#)

merry christmas!

Merry Christmas from the Hierarchy Family! Here’s to 2015 full of #GAINZ.

– Tyler, Christine, Derrick & Amelia

December 24

Strength:
Floor Press: 5-5-5-5-5

Conditioning:

“Psycho Annie”

50 DU
50 Sit-ups
15 Burpees
40 DU
40 Sit-ups
15 Burpees
30 DU
30 Sit-ups
15 Burpees
20 DU
20 Sit-ups
15 Burpees
10 DU
10 Sit-ups
15 Burpees

December 23

Strength:
High Hang Clean: 15 min to establish a 1RM

Conditioning:
7 min AMRAP:
5 Cleans (205/145)
10 Cleans (185/125)
Max Rep Cleans (135/95) in remaining time.

1 125 126 127 128 129 156