Thursday 12-20

Stallions (Open)/Colts (Performance/Masters):1. “Flight Simulator”    For Time:    5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Double-Unders2. For Time:30 Burpees to 6″ Target30 Toes-to-Bar30/25 Calorie Assault Bike20 Burpees to 6″ Target20 Toes-to-Bar20/15 Calorie Assault Bike10 Burpees to 6″ Target10 Toes-to-Bar10/5 Calorie Assault Bike **Each set must be unbroken before advancing to the next set. The rope must stop moving before starting the next…

Wednesday 12-19

Stallions (Open)/Colts (Performance/Masters):1. Every :90s x 5 sets-BUILDING to tough load:    1 Power Snatch    1 Overhead Squat    1 Snatch2. Every :90s x 5 Sets-BUILDING to tough load:    1 Clean1 Push Jerk1 Hang Clean1 Split Jerk3. Close Grip Bench Press-Build to heavy set of 5 for the day. Rest 2-3 minutes between sets. Post WOD…

Tuesday 12-18

Stallions (Open)/Colts (Performance/Masters):1. Weighted Strict Chin-Up 5-3-1-Building to tough sets for each. Rest 2-3 minutes between sets. 2. “Helen”    3 Rounds For Time:Run 400m21 Kettlebell Swings (53/35)12 Pull-Ups Mustangs (General Fitness):1. Strict Chin-Up (Banded) 2xMax Reps or Strict Ring Row 2xMax Reps.* Make these tough sets. Rest as needed between sets. 2. 3 Rounds For Time:    Run 300m21…

Monday 12-17

Stallions (Open): Back Squat-Build to a heavy single for the day. Rest 3-4 minutes between sets. “Last Ascent”5-10-15 For Time:Back Squat (225/155)-From the floor.Box Jumps (24/20″) Colts (Performance/Masters): Back Squat-Build to a heavy single for the day. Rest 3-4 minutes between sets. “Last Ascent”5-10-15 For Time:Back Squat (185/125)-From the rack. Box Jumps/Step-Ups (24/20″) Mustangs (General…