3 Rounds for time:
300 meter Row
15 KB SDHP (53/35)
30 Sit-ups
15 Push Press (95/63)
30 Air Squats
Saturday, December 29, 2012
Tuesday, January 1st
Closed for New Years Day
Happy New Years!!!
Happy New Years!!!
Wednesday, January 2nd
For Time: "David's B-day Wod"
41 Pull-ups
41 Wall Balls
41 KB Swings
41 Box Jumps
41 Slam Balls
41 Double Unders (123 singles)
41 Pull-ups
41 Wall Balls
41 KB Swings
41 Box Jumps
41 Slam Balls
41 Double Unders (123 singles)
Thursday, January 3rd
12 minutes to determine Max Dead Lift
Then; 21 - 15 - 9
Handstand Push-ups
Power clean (95/63)
Goblet Squats (53/35)
Then; 21 - 15 - 9
Handstand Push-ups
Power clean (95/63)
Goblet Squats (53/35)
Friday, January 4th
12 minutes to determine Max Shoulder Press
6,5,4 minute Amraps / 1 minute rest between rounds
4 Bear Complexes (clean, front squat, OH, back squat, OH)
8 Ring Dips
12 Ring Rows
6,5,4 minute Amraps / 1 minute rest between rounds
4 Bear Complexes (clean, front squat, OH, back squat, OH)
8 Ring Dips
12 Ring Rows
Sunday, December 23, 2012
Monday, December 24th
Only one class at 9am
"Victoria"
5 rounds for time:
10 Thrusters (95/63)
14 Box Jumps
12 SDHP (53/35)
12 Burpees
27 KBS (53/35)
"Victoria"
5 rounds for time:
10 Thrusters (95/63)
14 Box Jumps
12 SDHP (53/35)
12 Burpees
27 KBS (53/35)
Tuesday, December 25th
Closed for Christmas
Merry Christmas!!!
Merry Christmas!!!
Wednesday, December 26th
For Time:
20 Hang Cleans (95/63)
20 Pull-ups
20 Front Squats (95/63)
20 Ring Dips
40 Double Unders (120 singles)
20 Hang Cleans (95/63)
20 Pull-ups
20 Front Squats (95/63)
20 Ring Dips
40 Double Unders (120 singles)
10 Hang Cleans (95/63)
10 Pull-ups
10 Front Squats (95/63)
10 Ring Dips
40 Double Unders (120 singles)
5 Hang Cleans (95/63)
5 Pull-ups
5 Front Squats (95/63)
5 Ring Dips
Thursday, December 27th
EMOM for 10 minutes;
2 Position Clean & Jerk at 75% 1RM
*First rep. from the ground, second rep. from the hang position.
Then: Complete a full cycle of Tabata for each movement, count total reps.
Row for Calories
1 minute rest
Alternate: Burpees / Toes to Bar
1 minute rest
Alternate: Air Squats / Box Jumps
1 minute rest
Alternate: Sit-ups / Supermans
2 Position Clean & Jerk at 75% 1RM
*First rep. from the ground, second rep. from the hang position.
Then: Complete a full cycle of Tabata for each movement, count total reps.
Row for Calories
1 minute rest
Alternate: Burpees / Toes to Bar
1 minute rest
Alternate: Air Squats / Box Jumps
1 minute rest
Alternate: Sit-ups / Supermans
Friday, December 28th
5x3 Snatch Grip High-Pulls (75/45)
5x3 Snatch Balance (75/45)
1 minute rest between sets.
Then, 4 Rounds for time;
100 meter Shuttle Run
12 Wall Balls
100 meter Shuttle Run
12 Snatches (75/45)
*Rest between each round an equal amount of time that it takes the athlete to complete each round.
5x3 Snatch Balance (75/45)
1 minute rest between sets.
Then, 4 Rounds for time;
100 meter Shuttle Run
12 Wall Balls
100 meter Shuttle Run
12 Snatches (75/45)
*Rest between each round an equal amount of time that it takes the athlete to complete each round.
Sunday, December 16, 2012
December 17th, Monday
EMOM for 7 minutes
3 Front Squats with 2 second pause on the bottom of 1st rep.
Then 3 rounds for time of;
400 meter Row
8 Dead Lifts (185/123)
10 Pull-ups
12 Ring Push-ups
3 Front Squats with 2 second pause on the bottom of 1st rep.
Then 3 rounds for time of;
400 meter Row
8 Dead Lifts (185/123)
10 Pull-ups
12 Ring Push-ups
December 18th, Tuesday
7-5-3 minute Amraps / 1 minute rest between
5 Hang High Pulls (95/63)
7 Ring Dips
9 Thrusters (95/63)
12 Kettle Bell Swings
5 Hang High Pulls (95/63)
7 Ring Dips
9 Thrusters (95/63)
12 Kettle Bell Swings
December 19th, Wednesday
40 Double Unders (120 singles)
30 Wall Balls (20/14)
20 Clean & Jerks (95/63)
10 Burpees
20 Back Squats (95/63)
30 Slam Balls
400 meter Run
30 Wall Balls (20/14)
20 Clean & Jerks (95/63)
10 Burpees
20 Back Squats (95/63)
30 Slam Balls
400 meter Run
December 20th, Thursday
Strength: Squat Cleans (5-3-3-2-2)
Start at 75% 1RM
Then, 4 rounds for time of;
200 meter Med Ball Run (20/14)
20 KB Cleans (53/35) *10 each arm
20 Goblet Lunges (53/35) *10 each leg
Start at 75% 1RM
Then, 4 rounds for time of;
200 meter Med Ball Run (20/14)
20 KB Cleans (53/35) *10 each arm
20 Goblet Lunges (53/35) *10 each leg
December 21st, Friday
Tribute to the Mayans
21 - 15 - 9
Handstand Push-ups
Med Ball Cleans
Box Jumps
21 - 15 - 9
Handstand Push-ups
Med Ball Cleans
Box Jumps
Sunday, December 9, 2012
Monday, December 10th
3 Rounds for time of;
3 Bear Complex (95/63) consisting of;
- 3 Dead lifts
- 2 Power Cleans
- 1 Front Squat to OH
6 Ring Dips
9 Pull-ups
12 Box Jumps
3 Bear Complex (95/63) consisting of;
- 3 Dead lifts
- 2 Power Cleans
- 1 Front Squat to OH
6 Ring Dips
9 Pull-ups
12 Box Jumps
Tuesday, December 11th
Strength: (5-3-3-2-2) Shoulder Press
Start at 75% 1RM
Then: EMOM for 12 minutes;
Even minutes (0,2,4,6,8,10) 3 Back Squats at 75% 1RM
Odd minutes (1,3,5,7,9,11) 10 Burpee's
You must finish all burpee's before starting Back Squats.
Start at 75% 1RM
Then: EMOM for 12 minutes;
Even minutes (0,2,4,6,8,10) 3 Back Squats at 75% 1RM
Odd minutes (1,3,5,7,9,11) 10 Burpee's
You must finish all burpee's before starting Back Squats.
Wednesday, December 12th
For Time;
30 Turkish Get-ups (35/26)
30 Butterfly Sit-ups
30 Front Squats with Bumper plate (15/10)
30 Power cleans (75/45)
30 Double Unders (90 singles)
30 Slam Balls
30 KBS
30 Goblet Lunges
30 minute Cap on Workout!
30 Turkish Get-ups (35/26)
30 Butterfly Sit-ups
30 Front Squats with Bumper plate (15/10)
30 Power cleans (75/45)
30 Double Unders (90 singles)
30 Slam Balls
30 KBS
30 Goblet Lunges
30 minute Cap on Workout!
Thursday, December 13th
Skills Practice: Double Unders / Muscle Ups
for first 20 minutes, then;
"Karen"
150 Wall Balls for time
for first 20 minutes, then;
"Karen"
150 Wall Balls for time
Friday, December 14th
5 - 5 - 5 minute Amraps / 1 minute rest between;
8 Toes to Bar
12 One Arm KB Squats (35/26)
15 Push-ups
8 Toes to Bar
12 One Arm KB Squats (35/26)
15 Push-ups
Saturday, December 15th
Change in Scheduling!!
Meet at the box as usual,
Team Wod, Coaches Chose
Meet at the box as usual,
Team Wod, Coaches Chose
Sunday, December 2, 2012
Monday, December 3rd
EMOM for 5 minutes
2 Back Squats with a 2 second pause at the bottom
at 75% 1RM
Then; 10 minute Amrap / 2 minute rest / 8 minute Amrap of:
10 Pull-ups
20 Jumping Lunges
10 Ring Dips
20 Sit-ups
2 Back Squats with a 2 second pause at the bottom
at 75% 1RM
Then; 10 minute Amrap / 2 minute rest / 8 minute Amrap of:
10 Pull-ups
20 Jumping Lunges
10 Ring Dips
20 Sit-ups
Tuesday, December 4th
Strength: (5-3-3-2-2) Push Press
Start at 70% of 1RM and work up to 2RM
Then; 5 rounds for time of:
8 Dead Lifts (185/123)
12 Slam Balls
8 Toes to Bar
12 Box Jumps
Start at 70% of 1RM and work up to 2RM
Then; 5 rounds for time of:
8 Dead Lifts (185/123)
12 Slam Balls
8 Toes to Bar
12 Box Jumps
Wednesday, December 5th
For time:
800 meter Row
40 KB SDHP (53/35)
20 Wall Balls
40 Burpees
20 Hang Snatches (75/45)
40 KBS (53/35)
20 V-ups
800 meter Row
800 meter Row
40 KB SDHP (53/35)
20 Wall Balls
40 Burpees
20 Hang Snatches (75/45)
40 KBS (53/35)
20 V-ups
800 meter Row
Thursday, December 6th
EMOM for 5 minutes
2 Clean & Jerks at 75% 1RM
Then, 15 minute Amrap of;
8 Ring Dips
12 one arm KB snatches (6 each arm at 35/26)
8 Chest to Bar Pull-ups
12 Med Ball Cleans
2 Clean & Jerks at 75% 1RM
Then, 15 minute Amrap of;
8 Ring Dips
12 one arm KB snatches (6 each arm at 35/26)
8 Chest to Bar Pull-ups
12 Med Ball Cleans
Friday, December 7th
21 - 15 - 9
Handstand Push-ups
Front Squats (95/63)
Slam Balls
Handstand Push-ups
Front Squats (95/63)
Slam Balls
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