Funday

In TEAMs of 2...

As Many Rounds As Possible in 20min:

    100m Fireman's Carry

    200m Run

    2 20" Rope Climbs

    30 Toes-to-Bar

    200m Run

A Case for the 11th Fitness Domain: Self-Confidence

Thursday

3 Rounds for Time: 
   500m Row
   15 Med-Ball Cleans
   15 Box Jumps

Checkout: 50 UNBROKEN Hollow Rocks

5 Questions to Simplify Your Life During the Holidays

Wednesday

Today's WOD, "Brick City", comes from DBWOD. DBWOD provides hard dumbbell workouts, free of charge, programmed by Mike Rutherford, one of the world's foremost experts on dumbbell training. Jon Gilson, founder of Again Faster Equipment and the AF Project, is also one of the co-founders of DBWOD.  Check out DBWOD on Twitter, Facebook, and Instagram.

Every Minute on the Minute for 20 Minutes:

On ODD Minutes: 10 Push Up & Row  

To perform the Pushup & Row, aka the Renegade Row, start with your hands on a pair of dumbbells (*Pick a weight that will allow you to complete the reps within 1 minute) in the plank position.  Perform a push up.  Upon completion, row the right dumbbell up to your armpit.  Then do the same on the left.  Rest for the remainder of the minute.

On EVEN Minutes: 50 Yard Shuttle

At the start of even minutes sprint out 50 yards, touch the ground, and sprint back.  Rest for the remainder of the minute.

Tuesday

Box Squat: 5x3 

*On a 2:30 min. interval

         then...

For Time: 10.9.8.7.....1

   Power Snatch (95/65*)

   Chin-Up

success brings happiness — happiness brings success

Monday

2 Rounds for Time:

   12 Burpees 

   12 Thrusters (115/75*)

   12 Pull-Ups

   12 Hang Clean (115/75*)

   12 Toes-2-Bar

   200m Sprint

Checkout: 2 Sets of 10 Strict Ring Dips

Exercise Fact of the Week: Oxygen Consumption during Exercise