Thirsty Thursday 12-17

Strength

Strict Press

2-2-2-2-2…

WOD

11:00min AMRAP 

10 Hang Power cleans (135/95)

9 T2B

8 Bar Push-ups

Cash out– 14 Turkish Get-ups

  

Weightlifting Wednesday/ Yoga Too 12-16

Strength

10:00min EMOM

Snatch DL + Hang Snatch High Pull + Hang Power Snatch + OHS

Add weight every 2min

WOD

21-18-15-12-9-6-3

DL (185/115)

DU’s

WeightLifting

Squat cleans

3-3-2-2-2

Clean pulls

2-2-2-2

  

Team Work Tuesday 12-15

Strength/ Skill

Pull-ups

7:00min AMRAP

20 Seconds Work/ 40 secs rest 

Partner WOD

Complete in order…

Bench 3000/ 4,500/ or 6,000# of volume.

100 KBS (62/35)

100 Ring Rows

100 WB (20/14)

100 Box Jumps (24/20)

*only one partner can work at a time

*partner not working must do Jumping Jacks

*25min cut off time

  
 

Motivational Monday 12-14

Warm-up

Agility Ladder Drills

Strength

Back Squat (185/95)  (115/65)

5:00min AMRAP

You will do as many squats (below parrellel) as you can in 5min. You will come off the rack and can rest when needed. 

WOD

Performance

5 rounds of…

10 SDHP (115/75)

3 Wall Walks 

Then, 20 Burpees

Fitness

5 Rounds of…

10 SDHP/ or KB SDHP

10 HRPU’s

Then, 10 Burpees
Cash out– 40 Sit-ups

  

Christmas Party Friday 12-11

Strength

Performance 

Snatch

2-2-2-2-2

Fitness

Power Snatch

2-2-2-2-2

WOD

4 rounds

Run 200m

8 T2B

10 OHS (95/65)

Cash out– 25 plate frontal raises

   
 

Thankful Thursday 12-10

Strength

DL + Bench 

3-3-3-3-3…

Go heavier than previous weeks 5’s

Immediately after each set of DL, complete Bench set. 

AHAP

WOD

3 Rounds of…

1 minute of Push Press (115/75)

1 minute WBSU’s

1 minute DU’s

1 minute of KBS (62/35)

1 minute rest

Measure= max reps

Cash out– 20 Dips   

 

Weightlifting/ Yoga Wednesday 12-9

Strength

Back Squat

3-3-3-3-3

WOD

Run 400m, then 

4 Rounds of…

8 PC (165/115/95/65)

18 Box Jumps

10 Burpees over bar

Rest 1min

Cash out-30 Bicep curls 

  

“Fran”tastic Tuesday 12-8

Group Warm up– Plank, Plank, Goose

Strength

Shoulder Press (strict press)

3-3-3-3-3

Go heavier than previous weeks 5’s

WOD

“Fran”

21-15-9

Thrusters (95/65)

Pull-ups


Fitness WOD available 

Cash out– 1000m row for time

  

Motivational Monday 12-7

Warm-up

Group EMOM

30sec work/30sec rest

Strength

Cleans 

3-3-2-2-1-1

Fitness

Front Squats

3-3-3-3-3

WOD

Performance 

7:00min AMRAP

6 Hang Snatches (95/65)

10 WB (20/14)

Fitness

7:00 min AMRAP

15 KBS

10 Air Squats

Rest 2:00min

Cash out

Then, 2:00min AMRAP

ME 20m SB sprints (ball must touch ground every sprint) 

Group Stretch

  

Functional Friday 12-4

Strength

Back Squat

5-5-5-5-5

WOD

5RFT

30 DU

20 Lunges

10 C2B

Fitness 

4RFT

100 Singles

20 Walking Lunges

15 Jumping Pull-ups