Tuesday 1-1-19

HAPPY NEW YEAR!!!!!

W.O.D.
3 Rounds for time:
75 DU's
15 Deadlifts (245)

Accessory
Males:
21-18-15-12-9: Calorie Row
Rest :30 Seconds Between Intervals or alternate with partner

Females:
18-15-12-9-6: Calorie Row
Rest :30 Seconds Between Intervals or alternate with partner

Monday 12-31-18

W.O.D.
Teams of 2: split reps as necessary
750m row
25 burpee box jump overs (24/20)
50 wallballs (20/14)
25 clean and jerks (155/105)
50 wallballs
25 burpee box jump overs
750m row

Friday 12-28-18

Strength
On the Minute x 10:
1 Push Jerk + 1 Split Jerk
*building every set

W.O.D.
3 Rounds:
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over Rower
(if not enough rowers, burpee over dumbell)

Thursday 12-27-18

Skill
10:00 cap
Build to a Challenging Set of 3 Strict Deficit Handstand Push-ups

W.O.D.
AMRAP 12:
5 Strict Handstand Pushups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)

Accessory
20 Kettlebell Front Rack Box Step-Ups (24"/20")
20 reverse hyper extensions
16 Kettlebell Front Rack Box Step-Ups (24"/20")
16 reverse hyper extensions
12 Kettlebell Front Rack Box Step-Ups (24"/20")
12 reverse hyper extensions

Wednesday 12-26-18

W.O.D.
5 Rounds, On the 5:00:
20/14 Calorie Row
20 x 10 Meter Shuttle Sprints
20/14 Calorie Bike

Accessory
5 Rounds, Not for Time:
15 GHD Sit-Ups
50' Handstand Walk or handstand practice

Monday 12-24-18

W.O.D.
"12 Days of Christmas"
1 OHS (115/80)
2 Power snatch
3 burpees
4 KBS (53/35)
5 ttb
6 pushups
7 pullups
8 deadlifts
9 wallballs (20/14)
10 Box jump overs (24/20)
11 handstand pushups
12 ring muscle-ups or drink a beer

If anyone is did this last week and does not want to do it again:

W.O.D.
21-15-9:
Box Jump Overs (24/20)
Power Cleans (115/80)
Chest to Bar Pull-ups
Front Squats (115/80)
Lateral Barbell Burpees
Push Jerks (115/80)

Friday 12-21-18

Strength
Every 1:30 x 7:
5 Deadlifts @ 70% across

W.O.D.
For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (185/125)
RX+: 225/155

Thursday 12-20-18

Strength
Every 2:00 x 7:
1 Overhead squat
building to a heavy

W.O.D.
For Time:
50-40-30-20-10 Jumping Lunges
*15 OHS after each set (95/65)

Wednesday 12-19-18

W.O.D.

"12 Days of Christmas"*

For Time:

1 OHS (115/80)
2 Power snatch
3 burpees
4 KBS
5 ttb
6 pushups
7 pullups
8 box jump overs
9 wallballs (20/14)
10 DB snatch (50/35)
11 handstand pushups
12 ring muscle-ups (scale to ring dips) or drink a 12 oz. beer

to be performed like the song....1 OHS, 2 PS then 1 OHS, 3 Burpees then 2 PS then 1 OHS, etc.

*This workout is for anyone who won't be here next week. This workout will be programmed again next week the day before the gym closes for the holidays. 

W.O.D.

3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

*For athletes that will be here next week to perform 12 days of Christmas at a later date.

Tuesday 12-18-18

W.O.D.
AMRAP 15:
27/18 Calorie Assault Bike
21 GHD Sit-ups/ Abmat Sit-ups
15 Chest to Bar Pull-ups
9 Double Kettlebell Cleans (70/53)

https://www.youtube.com/watch?v=MUsKJDN5WQs


Accessory
3 Giant Sets:
8 Glute Ham Raises
24 Hip Extensions
Max Effort Parallete L-Sit

Rest 2 Minutes Between

Monday 12-17-18

W.O.D.
For Time:
60 Double Unders, 30 Dumbbell Snatches (50/35)
60 Double Unders, 30/21 Calorie Row
60 Double Unders, 30 Toes to Bar
60 Double Unders, 30/21 Calorie Row
60 Double Unders, 30 Dumbbell Snatches (50/35)

Accessory
4x7: Weighted Strict Ring Dips
3x7: Pausing Kettlebell OH Squats (Each Side)
2x2: peg boards/rope climbs

Friday 12-14-18

W.O.D.
3 Rounds:
10 Bar Muscle-ups
20 Kipping Handstand Push-ups
30 GHD Sit-ups or abmat situps
40 Wallballs (20/14)

*35:00 time cap

Thursday 12-13-18

Strength
5 Sets:
Power Snatch + Hang Squat Snatch + Squat Snatch

*Does not have to be unbroken
Build in weight every set
This is the focus for the day; rest as needed in between sets

W.O.D.
AMRAP 2:
Max Ring Muscle-ups

Rest 1 Minute

AMRAP 2:
Max Ring Muscle-ups

Think of this more as a skill session
Work on some gymnastics or body weight movements that you struggle with

Wednesday 12-12-18

W.O.D.
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (50's/35's)
15/12 Calorie Assault Bike

Accessory
NFT:
3 Rounds:
1 Rope Climbs
25 Push-ups
50' Double Kettlebell Walking Lunges (53's/35's)

Tuesday 12-11-18

Strength
15:00 to establish:
Push Jerk
Heavy 5-4-3-2-1

W.O.D.
AMRAP 7:
3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks
6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks
9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks
…
Continue to Climb By (3) Repetitions Until 7:00.

Barbell: 135/95

Friday 12-7-18

W.O.D.
AMRAP 20:
20 Wallballs (20/14)
20 Sumo Deadlift High Pulls (75/55)
20 Box Jumps (24/20)
20 Push Presses (75/55)
20/14 Calorie Row

Thursday 12-6-18

W.O.D.
50-35-20 FT:
Cal Bike
Pull-ups

Sub bike for 800m run, 400m run, and then 200m run if necessary

NO ROWING

Accessory
accumulate 300' DB front rack walking lunge (50/35)

Wednesday 12-5-18

W.O.D.
Teams of 3
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/125)
AMRAP Back Squats (225/155)

Rest 3 Minutes

AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

Teams may start on different stations;
Sub Push jerks for Bench press if necessary;
Athletes should be able to complete 5 reps at last weight when completely fresh

Tuesday 12-4-18

W.O.D.

AMRAP 15:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar

Accessory

3 Rounds:
1:00 max cal bike
3:00 rest b/w efforts

Monday 12-3-18

W.O.D.
AMRAP 3:
21 Overhead Squats (95/65)
21 Lateral Erg Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
18 Overhead Squats (115/80)
18 Lateral Erg Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
15 Overhead Squats (135/95)
15 Lateral Erg Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
12 Overhead Squats (155/105)
12 Lateral Erg Burpees
Max Calorie Row

*offset heats so everyone rows