Friday 12-29-17
Strength
Find 1RM Power Clean
20min Time cap
WOD
4RFT
15 DL (225/165)
12 Box Jumps
400m run
Archive for year: 2017
Thursday 12-28-17
Strength
Front Squat
3×3
Back Squat
3×3
WOD
2RFT
50 WB (20/14)
20 Hang Power Snatches (95/65)
10 Ring Dips
Cashout-HS Holds (3 attempts)
Wednesday 12-27-17
Skill
Gymnastic skills
A) controlled kips off rig
B) kipping knees to Elbows (find rhythm)
C) banded C2B negative pull-ups (work negative, Strict)
D) banded ice cream makers
E) kipping hips to waist on RINGS
Work each movements, complete at least 10 good reps, if you feel comfortable move to next movement.
WOD
5-10-15-5-10-15
Pull-ups (RX+ C2B)
Hollow Body Sit-ups
KBS (53/35)
Back Extensions
Cashout– Bar Muscle UPS
Tuesday 12-26-17
Strength
10:00min EMOM
3 OHS
Goal- medium weight, focus on good movement. No fails.
65%
WOD
4RFT
7 Clean and Jerks (165/105)
15 Air Squats
10 Ring Push-ups
100m run
20min Time cap
Friday 12-22-17
“12 Days of Christmas”
Format= 1, then 2,1 then 3,2,1 the 4,3,2,1… etc.
1- DL (275/185)
2- Power Snatches (115/75)
3- T2B
4- pull-ups
5- Burpees
6- Power Cleans (115/75)
7- Sit-ups
8- WB (20/14)
9- Bench Press (135/95)
10- Box Jumps
11- Thrusters (115/75)
12- HSPU’s
Thursday 12-21-17
Strength
3×3 Strict Press
3×3 Push Press
3×3 Push Jerk
Partner WOD
Alternate movements with partner
16min AMRAP
11 Thrusters (95/65)
25 DU’s
10 Burpee Broad Jumps
Wednesday 12-20-17
Strength
A) 15:00min EMOM
1 Squat Clean
Add weight every 2min
Work to heaviest set possible.
B) Clean Pulls @ 110% of heaviest set
2-2-2-2
C) superset – 3X
8 Barbell Row
8 Hinge Rows
WOD
For Time
Row 750m
50 WB (20/14)
Tuesday 12-19-17
Skill
Bench Press
10-8-6-4-2-1
WOD
“Helen”
3 RFT
400m run
21KBS (54/35)
12 Pull-ups
Cashout– Weighted Dips 5×3
Monday 12-18-17
Warm-up
500m Row/ Group Dynamic/ hip Warm up
Strength
Front Squat
3×5 @ 80%
Back Squat
3×5 @ 80%
WOD
5-8-11-5-8-11-5
OHS (95/65)
Burpees over bar (bar facing)
Knees to Elbows
Cashout– GHD or back extensions
Friday 12-15-17
Skill
Pull-ups
– 10 Jumping Negative (slow on way down)
– 10 Banded Chest to bar (should be challenging
-10 Kipping (review pushing away at top/ banded if needed
-10 Burtterfly pull-ups (small pulls are ok/ review body and foot positioning)
WOD
20min AMRAP
20 DB Snatches (50/35)
10 Ring Rows
5 DL (315/225)
100m Sand bag run
