Thursday 12-14-17

Strength

Presses

3×5 Strict Press

3×5 Push Press

3×5 Push Jerks

WOD

For Reps

3min ME Squat Cleans (135/95)

2min ME Burpees

1min ME T2B

Accessory

Split Bulgarian DB Squats 3×8 each leg

Single leg Calf raises

Wednesday 12-13-17

Strength

Snatch Complex

1 Snatch HP+ 2 Hang Squat Snatch + 1 OHS

7 sets

Work to heaviest set possible completing complex

WOD

8 RFT

5 Snatch Grip DL (135/95)

10 WB (20/14)

5 Box Jumps (24/20)

Tuesday 12-12-17

Conditioning

800m Row

Rest 1min

800m Run

Rest

400m Row

Rest 1min

400m Run

This will be done in teams of 3.

WOD

21-15-9

Push Jerks (135/95)

C2B Pull ups

Sit-ups

Cashout

4 Rounds

8 Ring Rows

8 Side plank Hip raises (each side)

Monday 12-11-17

Strength

Front Squats and Back Squats

FS 7-7-7

BS- 7-7-7

Both @ 70% Rest 2-2.5 min between sets

WOD

10:00min AMRAP

24 Double

12 Hang Power Cleans (95/65)

*Every 2min do 15 Strict Push-ups

Scale- HRPU’s

Friday 12-8-17

Skill

DL

5-3-1-1-1…

20min Time Cap

WOD

50 Box Jumps (24/20)

1 Rope Climb

40 Sit-ups

1 Rope Climb

30 Power Cleans (115/75)

1 Rope Climb

20 Pull-ups

1 Rope Climb

10 Turkish Get UPS (35/25)

1 Rope Climb

Scale= 7 Ring rows = 1 Rope Climb

Thursday 12-7-17

Strength

Bench Press and Pull-ups

5-5-5-5-5

As soon as you complete a bench set complete a set of pull-ups.

WOD

4 Rounds of…

25 KBS (62/45)

10 Thrusters (95/65)

100m WB Run (20/14)

Rest 1min

Winning Wednesday 12-6-17

Back Squat

10-5-2-2-5-10

Measure= Total Volume

WOD

7:00min AMRAP

Ascending Ladder by 1 starting at 1.

T2B

Burpees

Cashout- Group Mobility/ Stretch

Tabata Tuesday 12-5-17

Tabata warm up

Strength

10:00min EMOM

3 Power Cleans (Touch and Go)

Add weight every 3min

WOD

400m Run

3 Rounds of… (135/95)

12 DL

9 HPC

6 Jerks

Then, 400m run

Test Post

Motivational Monday

MixUp Monday 12-4-17

Skill

HSPU’s

7:00min EMOM

20 sec of Work/ 40 sec of Rest

RX- HSPU’s

Scaled- HSPU’s with knees on a bench/ or toes on Box

Beginner- Push Press @ 50% of Body weight

WOD

2017 Lift Off Event 3

12min AMRAP

25 Pull-ups

50 Calorie Row

100 OHS

50 Box Jumps

25 Pull-ups

Scale- pull-ups to jumping pull-ups