Saturday, 12/20/14
December 19, 2014
Monday, 12/22/14
December 22, 2014

4 Rounds
4 Alt T Pushups
8 Hip Bridges
4 Dolphin Pushups
8 Supine Scorpion

3 rounds NFT
2 KB Armbar each side
Max CTB static Hold (holding bar in rack)

Floor Press (30 minutes)
Prep: 5w/ bar, 5, 5
Work: 5-4-3-2-1 working up to training max

Team Met-Con (4 per team)*
6 Ball Slams
9 Pushups
12 Situps

*Done Conga line style: A does BS, B does PU, C does SU, D does BS, A does PU, B does SU, C does BS, etc

**Click here for upcoming holiday schedule!


  1. Dray says:

    That’s twice in a row we’ve done floor press the day I was heading home for the holidays and both times were pretty good days! It was nice hitting 175# which is a new 1RM on the floor press but even better was the metcon for the silly reason that the push-ups never failed on me. Not sure if it was 7 or 8 rounds but kept going steadily on them which never happens so it was quite a surprise. Having missed the last three days, I have to blame being well rested which might encourage me to take a little more time off regularly, even if not traveling.