WOD 12.31.14 Wednesday

Wednesday 12/31
3K – HQ (Noblesville) – Regular Class Schedule but the last class will be 5:30 pm
3K – Carmel – Regular Class Schedule but the last class will be 5:30 pm

Thursday 1/1
3K – HQ (Noblesville)
10 am Performance
1 pm Performance
3:45 NO KIDS CLASS
4:30 pm Performance
5:30 pm Performance

3K – Carmel
10 am Class
12 pm Class
1-3 pm Open Gym

Friday 1/2
3K – HQ (Noblesville) – Regular Class Schedule
3K – Carmel – Regular Class Schedule

Saturday 1/3
3K – HQ (Noblesville)
9 am Performance, On Ramp, Strongman
10 am Olympic Lift Lab
10 am – 12 pm Open Gym

3K – Carmel
9-11 am Open Gym

Sunday 1/4
3K – HQ (Noblesville)
9 am – 12 pm Open Gym
9:30 – 10:30 am Gymnastics

3K – Carmel
9 am – 12 pm Open Gym

MOFO
Deadlift – 10 x 2 OTM
Then…
Thruster – 10 x 2 OTM

11.3
5 min amrap
Squat Clean, 165/110#
Jerk, 165/110#

Extra Credit:
Pull-Up/Dip Complex – Alpha

Fitness:
MOFO
Deadlift 5 x 2 OTM

Partner WOD:
10 min AMRAP
100 Wallball
Max effort shuttle run (20 ft out and back, 40 ft out and back)

Rest 3 min

10 min AMRAP
100 Kettlebell Swings
Max effort burpees to 6″ target

WOD 12.30.14 Tuesday

Class Schedule for the week of 12/29
Tuesday 12/30
3K – HQ (Noblesville) – Regular Class Schedule
3K – Carmel – Regular Class Schedule

Wednesday 12/31
3K – HQ (Noblesville) – Regular Class Schedule but the last class will be 5:30 pm
3K – Carmel – Regular Class Schedule but the last class will be 5:30 pm

Thursday 1/1
3K – HQ (Noblesville)
10 am Performance
1 pm Performance
4:30 pm Performance
5:30 pm Performance

3K – Carmel
10 am Class
12 pm Class
1-3 pm Open Gym

Friday 1/2
3K – HQ (Noblesville) – Regular Class Schedule
3K – Carmel – Regular Class Schedule

Saturday 1/3
3K – HQ (Noblesville)
9 am Performance, On Ramp, Strongman
10 am Olympic Lift Lab
10 am – 12 pm Open Gym

3K – Carmel
9-11 am Open Gym

Sunday 1/4
3K – HQ (Noblesville)
9 am – 12 pm Open Gym
9:30 – 10:30 am Gymnastics

3K – Carmel
9 am – 12 pm Open Gym

WOD 12.30.14 Tuesday
:20 double unders/:10 single unders x 8 rounds

Partner WOD
For time:
75 Double Unders (each athlete must complete 75 double unders )
75 Wallball, 20/14#
75 KB Snatch, 53/35#
50 Double Unders (each athlete must complete 50 Double Unders)
50 Wallball
50 KB Snatch
25 Double Unders (each athlete must complete 25 Double Unders)
25 Wallball
25 KB Snatch
*2:1 singles
**partition Wallball and KB Snatch

Individual WOD
For time:
75 Double Unders
50 Wallball, 20/14#
50 KB Snatch, 53/35#
50 Double Unders
35 Wallball
35 KB Snatch
25 Double Unders
20 Wallball
20 KB Snatch

Extra Credit:
5 x 30 Calorie Row Sprint
*rest 1:00 between rounds

WOD 12.29.14 Monday

Class Schedule for the week of 12/29
Monday 12/29
3K – HQ (Noblesville) – Regular Class Schedule
3K – Carmel – Regular Class Schedule

Tuesday 12/30
3K – HQ (Noblesville) – Regular Class Schedule
3K – Carmel – Regular Class Schedule

Wednesday 12/31
3K – HQ (Noblesville) – Regular Class Schedule but the last class will be 5:30 pm
3K – Carmel – Regular Class Schedule but the last class will be 5:30 pm

Thursday 1/1
3K – HQ (Noblesville)
10 am Performance
1 pm Performance
4:30 pm Performance
5:30 pm Performance

3K – Carmel
10 am Class
12 pm Class
1-3 pm Open Gym

Friday 1/2
3K – HQ (Noblesville) – Regular Class Schedule
3K – Carmel – Regular Class Schedule

Saturday 1/3
3K – HQ (Noblesville)
9 am Performance, On Ramp, Strongman
10 am Olympic Lift Lab
10 am – 12 pm Open Gym

3K – Carmel
9-11 am Open Gym

Sunday 1/4
3K – HQ (Noblesville)
9 am – 12 pm Open Gym
9:30 – 10:30 am Gymnastics

3K – Carmel
9 am – 12 pm Open Gym

WOD 12.29.14 Monday
MOFO BSQ – 10 x 2 OTM
then…
MOFO Press – 10 x 2 OTM
*see notes in programming

WOD:
12.3
18 min AMRAP
15 Box Jumps, 24″/20″
12 Push Press, 115/75#
9 T2B

Core/Accessory:
:20/:10 x 16
Alternating Handstand Hold/Hollow Rock

WOD 12.28.14 Sunday

Sunday 12/28
Three Kings HQ – Noblesville
9 am – 12 pm Open Gym
10 am Gymnastics

Three Kings – Carmel
9 am – 12 pm Open Gym