Saturday, December 29, 2012

Monday, December 31st

3 Rounds for time:
300 meter Row
15 KB SDHP (53/35)
30 Sit-ups
15 Push Press (95/63)
30 Air Squats

Tuesday, January 1st

Closed for New Years Day
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)

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)

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

Saturday, January 5th

Team Wod
Coaches Choice

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)

Tuesday, December 25th

Closed for 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)
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

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.

Saturday, December 29th

Team Wod
Coaches Choice

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

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

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

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

December 21st, Friday

Tribute to the Mayans
21 - 15 - 9
Handstand Push-ups
Med Ball Cleans
Box Jumps

December 22st, Saturday

Team Wod

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

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.

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!


Thursday, December 13th

Skills Practice: Double Unders / Muscle Ups
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

Saturday, December 15th

Change in Scheduling!!
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

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

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

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

Friday, December 7th

21 - 15 - 9
Handstand Push-ups
Front Squats (95/63)
Slam Balls

Saturday, December 8th

Team Wod
Coaches Choice