Final Week of 2014 – Hope you all have a wonderful Christmas & New Years!

Have you decided on your 2015 Goals? I will continue to post WOD’s for you guys but if you have specific goals, following a program designed for your goals will help you reach them quicker. Let me know if you need my help with programming. 🙂

Tuesday:
1. snatch, windmill, squat, press x 5R/5L – rest and repeat x 3
2. Heavy 1/2 GU x 3/3
3. Two hand swing x 20, One hand swing x 10/10, two hand swing x 20 – rest and repeat x 4

Wednesday:
100’s Day – (100 reps per exercise in sets of your choice)
Squat – Swings r/l – pushups – cleans –  rows

Thursday: Merry Christmas
BW cardio circuit – Fast and Furious
jumping racks x 20, burpee x 20, mt climbers x 50 – rest and repeat x 5

Friday:
BW strength circuit
1. One Arm Push up (at appropriate height for your strength) x 5/5, Pistol (progression appropriate for your strength) x 5/5 – x 4
2. Wall handstand holds x 15 sec – x 4
3. One Arm Plank holds x 15 sec r/l – squat holds  x30 sec  – x 5

Saturday and Sunday – Enjoy time with family and friends

Monday, Tuesday, and Wednesday:
Lets finish out 2014 with a bang….three days of swing to kick start 2015 (each day add 100 reps)

Two hand swings x 50 – x 2
Two hand swings x 10, one hand x 20/20 – x4
one hand x 10/10, hand to hand x 20, two hand x 10 x 4

total 500 Monday – rest as needed between sets.
total 600 Tuesday
total 700 Wednesday

If you select to do the full week then either repeat or continue to add 100 each day 🙂
HAPPY NEW YEAR!!