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)
Flex Friday 12-2-16
Strength
Push Jerk
5-3-1-1-1…
WOD
7RFT
5 Power Snatches (115/75)
9 WBSU’s (20/14)
Cashout– ME Push-ups 90 secs.
Thirsty Thursday Dec. 1st
Warm-up
Agility/ Running/ Reaction Drills
SKill
Broad Jump for measure
1000m Row for Time
WOD
3RFT
Run 400m
20 Ring Rows
20 Back Squats (115/75)
Then 20 Burpees
Cashout- group 3min planks
Weightlifting Wednesday 11-30-16
Strength
DL
5-3-1-1-1…
WOD
5:00min AMRAP
Ascending Ladder by 2
Clean and Jerk (135/95)
Box Jumps (24/20)
Rest 2:00min
5:00min AMRAP
Ascending ladder by 1
Clean and Jerks (185/115)
Box Jump overs (30/24)
Gymnastic Tuesday 11-29-16
SKill
Ring MU progressions
WOD
15 Pull ups
3 T2B
6 Shuttle Sprints
12 Pull ups
6 T2B
6 shuttle sprints
9 Pull-ups
9 T2B
6 Shuttle Sprints
6 Pull ups
12 T2B
6 Shuttle Sprints
3 Pull-ups
15 T2B
6 Shuttle Sprints
Cashout– 10 Turkish get-ups
Back to Business Monday 11-28-16
Warm up
Group strectch/ Hip Mobility/ resisted sprints.
Strength
Back Squat
5-3-1-1-1…
Goal get to 95%
WOD
3RFT
8 FS (135/95)
15 WB (20/14)
3 Wall walks
40 DU’s
Black Friday 11-25-16
Strength
Snatch
5-3-1-1-1
Goal- Finish at 95%
WOD
For Time
15-12-9-6
OHS (95/65)
Calorie Row
Rest 2:00min
Then 3 rounds of…
5 Squat Cleans (165/95)
20 sit-ups
100m KB Farmers Carry
