Monday 12-17-18

Quick warm up

WOD

0-9:59

3 Rounds

12 Cleans (135/95)

10 Burpee facing bar

rest remaining time….

10:00-19:59

3 Rounds

8 Cleans (155/105)

50 DU (scale 100 su)

20:00-29:59

1000 m row

8 Cleans (185/125)

30:00-39:59

3 Rounds

6 Bar MU (scale to burpee C2B)

4 Cleans (205/135)

Friday 12-14-18

Strength/Skill

8 Rounds working to a max load for the complex

1 Snatch grip DL

1 Hang Snatch

1 OHS

15 min AMRAP

12 Alt. DB Snatch (55/35) - don’t drop dbs

10 Burpee

**** 20 T2B Every 3 min starting on 0.****

(Score = total reps of db snatch and burpee. May scale movement or rep # of T2B.)

Thursday 12-13-18

3 rounds

30 sec side plank L

30 sec side plank R

5 inch worm w/ push up

10 tap swings

5 Slow ring dips

10 jumping squats

Strength:

Bench Press

3-3-3-3-3 @ 90%

WOD

4 Rounds for time…

20 Pull-ups

15 Box jumps (24/20)

10 Sh. 2 Oh. (135/95)

Tuesday 12-11-18

10 hand on hip drop to split jerk stance

10 pvc oh drop to split jerk

10 pvc split jerk

10 bb split jerk

Strength/Skill

8 rounds

2 Power clean

1 Split jerk

WOD

For time…

15 Clean and Jerk (135/95)

200 DU (Scale 400 su)

15 Clean and Jerk

Monday 12-10-18

Hip mobility

then

5 jumping squats

5 Snatch grip behind the head press

5 hang snatch

5 OHS

5 snatch grip dl

…. until warm

Strength:

Back Squat

3-3-3-3-3 @ 90%

WOD

15 min AMRAP

15 Cal row

10 Squat Snatch (95/65) -scale to squat clean if shoulders flex isn’t there

5 Bar MU (scale to burpee C2B pull-ups. Pull-up bar out of reach.)

Friday 12-7-18

500 m row

ring MU progression

Strength

Bench Press

4-4-4-4-4 @ 82% (90sec rest between sets)

then

8 min EMOM

2-5 Ring MU practice


or

3 rounds

max ring dips

8 DB hammer curls

WOD

10 rounds for time…

5 Pull-ups

10 KBS (55/35)

15 Ab mat sit-ups

Thursday 12-6-18

Strength:

DL

4-4-4-4-4 @82%

WOD

10,9,8,7,6,5,4,3,2,1

DL (185/115)

Box overs (24/20)

*** 5 HSPU after each round (scale to strict DB press) ***

Wednesday 12-5-18

Strength/Skill

15 min work to a max load for this complex

1 Power clean

1 Hang clean

2 Jerks

WOD

(14 min TC)

60 Cal row

50 Wall Balls (20/14)

40 T2B

30 Cleans (135/95)

20 Bar MU (scale to burpee pull-up)

Friday 12-3-18

BB warm up (as needed until warm)

5 Pocket snatch

5 hang snatch

5 full snatch

Strength/Skill

8 Rounds

15 DU

2 Hang Snatch

WOD

5 Rounds for time…

15 Snatch (75/55)

15 Push-ups

15 Pull-ups

Saturday 12-1-18

20 Min AMRAP: (with a partner)

20 ? 20 Box Jumps (24/20) 20 KBS (55/35)

30 ? 30 Box Jumps 30 KBS

40 ? 40 Box Jumps 40 KBS

50 ?

Max Calorie Row in Remaining Time



Friday 11-30-18

Strength

DL

5-5-5-5-5 @75%

WOD

For time

500 m row

21-15-9

DL (135/95)

Front Squats (135/95)

med ball sit-ups (20/14)

then…

500 m row

Wednesday 11-28-18

ol school warm up

Strength

Back Squats

5-5-5-5-5 @ 75%

WOD (may start on second AMRAP depending on class size)

8 min AMRAP

8 T2B

8 DB Thruster (35/25)

12 DB Lunges (35/25)

5 min rest

8 min AMRAP

300/250 m row

10 Burpee over rower

Tuesday 11-27-18

Shoulder & hip mobility

BB warm-up

5 BB pocket snatch

5 Hang snatch

5 full snatch

Strength/Skill

Snatch

5-5-4-4-3-3-2-2-1-1

(Add weight as reps decrease. Try to TNG. Rest as needed between sets.)

WOD

30-20-10

DB Alternating Snatch (55/35)

Box Jumps (24/20)

Monday 11-26-18

Happy Birthday Shelley!

Strength:

Bench Press

5-5-5-5-5 @ 75%

3 rounds

Max Ring dips

12 DB Bi-curls

WOD

“Shelley”

3 Rounds

11 - Hang Cleans (155/105)

26 - Wall Balls (20/14)

18 - HRPU

Cash out: 50 Cal row

IMG_6288.JPG

Saturday 11-24-18

Partner WOD (split reps however in any order. Only one partner working at a time)

18 min T.C. (Score = total reps)

100 Cleans (155/105)

80 Pull-ups

60 KB or DB Cluster (35/25)

-with any remaining time AMRAP cal on row or bike-