Saturday 12.20.14

9:15am Team WOD
2 person teams complete; one person works at a time
50 wall balls
800m row in 400m relay
50 hang power clean + push press
800m row in 200m relay
50 box jumps
800m row in 400m relay
50 push ups

F = 16#/12#; 65#/45#; 20”/16”; plank to knee push ups
P = 20#/14#; 95#/65#; 24”/20”; c2g
C = 30#/20#; 135#/95#; 30”/24”; deficit c2g w/hands on plates 45#/25#

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Friday 12.19.14

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WARM-UP
Row 500m
PVC Mobility
Shoulder Band Stretch
10 Arm Circles
10 Push-ups
10 Self-Huggers

SKILL
10:00 of HSPU Clinic
Tripod, Kick-up, HS Hold, HSPU, Deficit HSPU

METCON
4 RFT:
2 Rope Climbs
10 KB Swings
10 Push-ups

F: 6 Banded Pull-ups/Ring Rows; 40# or P: 4 Strict Pull-ups; 53/35#; Worming push-up
C: 70/53#; NO WORMING

AP: Tabata Flutter Kicks

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Thursday 12.18.14

WARM-UP
PVC Mobility
Jog 400m
20 Slam Balls
20 Sit-ups
20 Jumping Jacks

STAMINA
Rowing… rest 2:00 between each sprint
Sprint 100m, 200m, 300m, 400m

METCON
10-9-8-7-6-5-4-3-2-1
Clean and Jerk
5-10-15-20-25-30-35-40-45-50
Double Unders

F: 85/45#; 2XSingles
P:115/65#; 3XSingles
C: 135/95#

AP: Planks with Max Weight 3 X 1:00

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Wednesday 12.17.14

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WARM-UP
50 Mountain Climbers
10 Squat Hops
15 Burpees
10 MB Squat Cleans
PVC Mobility

OLY
Clean Complex X 6
Power Clean + Hang Squat Clean + Squat Clean

METCON
For Time:
3 Rounds of:
3 Muscle Ups
6 Pistols
9 Wall Ball

2 Rounds of:
12 Pistols
18 Wall Ball

1 Round of:
36 Wall Ball

F: 14/10#; 9 Ring Rows + 9 Assisted Dips; Band/Rig Assisted Pistols
P: 16/12#; 9 Pull-ups + 9 Ring Dips; Plate Assisted Pistols
C: 20/14#

AP: GHD KB Oblique Crunches

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Tuesday 12.16.14

WARM-UP
PVC Mobility
Jog 200m
2 Rounds of:
10 Single arm light KB swings (Russian)
10 Empty BB Good Mornings
10 Leg Swings Front to back

STRENGTH
Deadlift
5-5-3-3-3-2

METCON
11:00 EMOM
7 Power Snatch

F: 55/35#
P: 65/45#
C: 75/55#

AP: 3 X 25 Plate Crunches

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Monday 12.15.14

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WARM-UP
PVC Mobility
2 Rounds of:
250m Row
10 Air Squats
10 Push-ups

STAMINA
8 X 40 yard shuttle sprints
In increments of 10 yards

METCON
4:00 AMRAP
8 Push Jerks 125/85#
12 Back Squats
–Rest 1:00–
4:00 AMRAP
8 Ring Dips
12 Sit-ups
–Rest 1:00–
As Fast As Possible
8 Push Jerks
12 Back Squats
8 Ring Dips
12 Sit-ups

F: 85/45#; Parallel or box dips
P: 105/65#; Band assisted ring dips
C: 125/85#

Score = Rounds + Reps/Time

AP: Side Bends with Bar X 50

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Sunday 12.14.14

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Saturday 12.13.14

3 rft:
Partner 1 = run 400m; partner 2 = 20 Wall Balls; switch.

Partner 1 = run 400m; partner 2 = 20 KB Swings; switch

Partner 1 = run 400m; partner 2 = 20 t2b; switch

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Friday 12.12.14

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WARM-UP
300m Row
PVC Mobility
10 MB Squat Cleans
10 Lunge Stretch Steps
Hip Mobility

STRENGTH
Front Squat
3-3-3-3-3

METCON
4 RFT
5 Squat Cleans
10 Box Jumps
F: 95/65# or <; 20/16" or <
P: 135/95#; 24/20"
C: 165/125#; 30/24"

AP: 3 X 15 Saw Planks

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Thursday 12.11.14

WARM-UP
400m Jog
PVC Mobility
2 Rounds of:
10 V-ups
10 Band Facing Pulls
Empty BB Press

SKILL
3 Rounds of:
2 Rope Climbs
5 T2B (working to string them together)

METCON
10:00 EMOM
Even = 10 Push-Press
Odd = 10 Calorie Row
If Class size is more than 7 have 1/2 of the group
flip-flop odd and even minutes.

F: 75/45#; 6 Calorie Row
P: 95/65#; 8 Calorie Row
C: 115#/75#

AP: 3 X 10 GHD Sit-ups

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