Flex Friday 12-15-16

Strength

*Bear Complex

6 sets

Bear Complex- Squat Clean + S2OH + Back Squat + S2OH

WOD

5RFT

5 clusters (135/95)

20ft OH walking Lunges (135/95)

100m run

Cashout- ME Deficit Push-ups 1min + 2 rope climbs

Teamwork Thursday 12-15-16

Group warm/ up

Strength

Pull-ups

7min EMOM

20 sec/ work

40 sec/ rest

Measure= total reps 

Partner WOD

1000m Row/ plank

80 WB (20/14) / BB hold (135/95)

60 KBS (54/25) / sit-ups

40 S2OH (135/95) / Bar Hang 

20 Burpee slam balls (20/10)

Then, ???? To finish…. 🙂

Weightlifting Wednesday 12-14-16

Strength

DL 

10-10-10-10-10

*must be unbroken/ increase weight every set

WOD

10:00min

3 Squat Cleans (185/115)

6 T2B 

15 DU’s

Rest 2 min

400m run for Time

Twerk Tuesday 12-13-16

Strength 

Bench  8-8-8-8-8…

WOD

5-7-9-7-5

HSPU’s

10-14-18-14-10

Box Jumps (24/20)

Wall sit WB an twist (20/14)

Cashout– pistol holds (at bottom) on a box

20 BW dips

Motivated Monday 12-12-16

Strength

OHS

8-8-5-5-5-5…

Establish heavy 5.

In between sets complete 25 unbroken DU’s. 2 attempts per set.

WOD

 AMRAP 15:00min AMRAP

8 Hang Power Snatches (115/75)

15 Air Squats

10 C2B Pull ups

100 MB run (20/14)

Cashout– 30 KB Row / 1 set ME T2B

Christmas Party Friday 12-9-16

Strength

A) 10:00min EMOM

2 Squat Cleans (touch and go)

-increase weight every 2min

B) Thrusters 21-15-9 

AHAP + unbroken (increase weight every set)

WOD

11:00min AMRAP

7 DL (115/75)

7 Hang Power Cleans

7 S2OH

7 Front Squats

Cashout– 30 OH Tricep ext. + 30 lateral raises + 10 ab Bar roll outs

Thankful Thursday 12-7-16

SKill

Ball up/ front lever/ skin the cat

WOD

Complete in any order

Row 500m row

60 WB

40 T2B

30 Burpees

Cashout– 5 Ring MU’s

Weightlifting Wednesday 12-7-16

Warm up– Group BB warm up

Strength

Power Snatches 

3-3-3-3-3

Touch and go’s

WOD

10:00min AMRAP

2-4-6-8-10-12-14…(ascending ladder by 2)

Snatch grip Deadlift (135/95)

20 Double Unders

*Snatch Grip DL must be touch and go’s. Every drop will be a 3 burpee penalty. 

WL

5-4-3-2-1

Tear It up Tuesday 12-6-16

Strength

 Back Squats

15-15-15-15

50%-60% of 1RM

WOD

15:00min AMRAP

200m run

1 Rope Climb

10 Pull-ups

12 Single arm goblet Squats (6 each side)

MU– 2x 10 Hinge Rows

2×10 GHD sit-Ups

2×10 hips to rings

Motivational Monday 12-5-16

Strength/ skill

5 Power Cleans (touch and go)

(135/115/95/75/65/45)

For Time- pick weight

Attempt 4 sets for Time, then 2 sets increase weight (must be good reps)

WOD

3-6-9-12-9-6-3

Hang Power Clean (135/75)

Push Press (135/75)

Box Jump Burpees (20/14)

Cashout– 20 GHD back ext, 20 Ring Dips

Ring MU– GHD sit-ups, hips to rings (feet on box)