Tuesday 12.12.17

Tuesday 12/12/17 Warm Up: 3 rounds -3 shuttle runs (down and back) -8 DB Shoulder to OH Lifting: 10 min EMOM -2 Push Jerks -1 Split Jerk (start at 60%, build) Interval: Every 3 min, Perform: -150 m Row Sprint -3 HSPU (+3)

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Friday 12.08.17

Friday Warm Up: 3 steady rounds -10 good mornings -10 jumping lunges -10 cal row Strength: 5 X 3 – 5 Deadlifts (library) PartnerWOD 10 Rounds For Time: -20 KB Sumo Deadlift High Pull (2/1.5) -20 KB Goblet lunge  (2/1.5) *Partners alternate rounds

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Thursday12/07/17

Thursday 10 min EOMOM Snatch complex @ 70 % (1 snatch + 1 low hang snatch + 2 OHS) ~rest 5 min~ 10 Min EOMOM C&J complex @ 65% (High Hang Clean + 2 Front squat + Jerk) Conditioning: “Annie” 50-40-30-20-10 -Double Unders -Abmat Sit Ups

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Wednesday 12/06/17

Wednesday Skill: 10 min EMOM -3 Bar Muscle Ups Interval: Six 90 sec AMReps Sprint 200 m Chest to bar pull ups for remainder Rest 3 min

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Tuesday 12/05/17

Tuesday Warm Up: 1/2 Tabata Row 1/2 Tabata hang power clean with empty bar 15 box jumps Conditioning: 20 Minute AMRAP -500 m Row -15 Burpee Box Jumps (24 / 20 inch) -10 Power Cleans (135/95) Photo by Ashley Helliwell

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Monday 12/04/17

Warm Up: 3 steady rounds -1 min Double Unders -20 sec DB Thrusters -10 sec Rest -20 sec DB Thrusters -10 sec Rest Skill: In a 10 minute window: Establish best 3 sets of strict HSPU Strength: Back Squat 5×3 heavy Accessory: 3x Superset -12 KB Row -15 Push Ups

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Friday, 12/01/17

Warm Up: 6 min AMRAP -5 Snatch grip deadlifts -5 position 2to1 transition -5 high hang muscle snatch -5 overhead squat -5 strict pull-ups Oly: 6 minute EMOM Every minute on the minute for 6 minutes, perform: 1 high hang snatch + 1 low hang snatch (pick load) ~rest 3 minutes, then another 6 minute […]

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Thursday, 11/30/17

Interval work 5 Rounds For Time: 2 min of work/ 2 min of rest -30 cal row -Double Unders for remainder of work interval *score is amount of double unders per round* ~then~ 10 minutes of mobility: -Flat thread the needle (30 sec each arm) -Puppy dog (1 min) -Saddle Eagle Erms left over right […]

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Wednesday 11/29/17

Warm Up: 4 minute AMRAP 10 calorie row 10 strict press MetCon 1 mile run for time (10 min cap) ~then~ 15 minute AMRAP -20 Dumbbell Shoulder-to-overhead -10 Dumbbell Front rack walking lunges -5 Ring Muscle Ups

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Tuesday, 11/28/17

Partner Up! Warm Up: 1/2 Tabata Row 1/2 Tabata Slamball 20 Overhead squats with empty bar Skill: 10 Min EOMOM (every other minute on the minute) 5 overhead squats (light to moderate/Focus on technique) Strength: Deadlifts 5×3 (Heavy) Accessory: Superset 3x (1 minute rest between sets) – 10-12 bent over barbell row (pick load) – […]

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