12.15.17

Friday 12/15/17   20 Min AMRAP -2 Power Cleans (225/155) -10 GHD Sit-Ups -50 double unders -15 Toes-to-bar -400 meter Run

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Thursday 12.14.17

Thursday 12/14/17   Warm Up: :00 – :15 10 Open hip MTN climbers down and back toe touch Bring Sally Up (squats) ~then in 5 min, 3 best max time static holds at 90% of front squat max   Lifting: :15 – :40 Front squat 5×3 “work up to heavy triple”   Accessory: :40 – :50 […]

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12.13.17

Wednesday 12/13/17   Warm Up: Team Tic Tac Toe   CF Girl of the week: :28 – :58  “Angie” For Time: with 30 minute cap -100 Pull Ups -100 Push Ups -100 Sit Ups -100 Squats

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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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