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
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
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
