Saturday 12/30/17

Team WOD
Last WOD of 2017!

Friday 12/29/17

Strength
Rowing intervals
Row 200m then rest 1 min for 5 rounds

WOD
"Back Asswards"
3 rounds for Time
40 reverse single unders
30 reverse lunges
20 mat backward farmer carry (55/35)
10 reverse burpees

Thursday 12/28/17

Strength
5x3 snatch grip deadlift @125% of 1 rep max snatch
5x3 snatch pulls @100% of 1 rep max snatch

WOD
"Over and Out"
20 power snatch (95/65)
20 lateral bar hop burpees
20 OHS
20 lateral bar hop burpees
20 squat snatch

Wednesday 12/27/17

WOD
(30 mins)
10 rounds of
30 sec pull ups
30 sec rest
30 sec v-ups
30 sec rest
30 sec dips
30 sec rest

Stamina
10 mins of mobility

Tuesday, 12/26/17

Strength
E2MOM x 12 mins
1 Squat clean + 1 Front squat + 1 Jerk

WOD
"Wiped Clean"
5 Rounds (4 mins each round)
30 air squats
20/15 cal Row
7 Clean and Jerks (115/80)

Friday 12/22/17

WOD
"Nightmare before Christmas"
25 min AMRAP in teams of 3
70/60 cal row, 70 bar facing burpees, 70 power snatch (75/55)
60/50 cal row, 60 bar facing burpees, 60 power snatch (95/65)
50/40 cal row, 50 bar facing burpees, 50 power snatch (115/80)
40/30 cal row, 40 bar facing burpees, 40 power snatch (135/95)
30/20 cal row, 30 bar facing burpees, max power snatch (155/105)

Announcements
Saturday is the Ugly Sweater/Christmas attire workout, coaches burpees, and social.  Please bring a treat or beverage to share.  We look forward to hanging out with all of you.

Thursday 12/21/17

Strength
EMOM x 10 mins
Even: 5-10 dips
Odd: 5-10 Australian pull ups

WOD
"Elf"
8 rounds each of 20 secs on/10 secs off
mountain climbers
sit ups
KBS (55/35)
shuttle sprints

Wednesday 12/20/17

Strength
20 mins to find a 1 rep max of your choice

WOD
"The Grinch"
20 hang power cleans (95/65)
20 front squats
20 push press

Announcements
Have you scheduled your 2018 Goal Review with Scott yet?  How about signing up for the upcoming 4 week Nutrition and Fitness Challenge?

Tuesday 12/19/17

Strength
12 mins of Double under work

WOD
"Home Alone"
20 min AMRAP
30 DB Snatch (50/35)
30 Box jumps (24/20)
30/21 cal row
30 TTB

Monday 12/18/17

Strength
EMOM x 12 mins
Even: 10 single leg KB box squats
Odd: 14 Russian Twists with KB

WOD
"Polar Express"
10 strict pull ups, 100m run/row
10 strict pull ups, 100m run/row
10 strict pull ups, 100m run/row
20 push ups, 100m run/row
20 push ups, 100m run/row
20 push ups, 100m run/row
30 air squats, 100m run/row
30 air squats, 100m run/row
30 air squats, 100m run/row

Saturday 12/16/17

TEAM WOD
With a partner, split reps
100 mountain climbers
75 wallballs
50 deadlifts
25 TTB
50 deadlifts
75 wallballs
100 mountain climbers

Friday 12/15/17

WOD
"Adderall"
0-7 mins 1000/800m Row then max Clean and Jerk (135/95)
7-11 Rest
11-16 800m/600m Row then max Power Snatch (115/80)
16-20 Rest
20-24 500/400m Row then max Thrusters (95/65)

Thursday 12/14/17

Strength
EMOM x 4 mins
3 OHS @ 65%
Rest 2 mins then
EMOM x 4 mins
2 Snatch balance @ 50-60% of max snatch
Rest 2 mins then
EMOM x 4 minis
1 Snatch balance + 1 OHS AHAP

WOD
"Rock 'n Roll"
5 Rounds for Time
30 DU's (60 singles)
20 Hollow rocks
10 push ups

Wednesday 12/13/17

Strength
12 mins Muscle up or pull up work
Muscle ups EMOM x 12
Min 1 - 5 hips to bar/rings
Min 2 - 5 strict transitions
Min 3 - 1 muscle up + 4 dips

Pull ups EMOM x 12
Min 1 - 3 wide grip Australian, 3 regular grip, 3 close grip
Min 2 - 5-10 strict pull ups with or without a band
Min 3 - 5-10 scap pull ups

WOD
"Hindsight"
20 min AMRAP
RX
2 bar muscle ups
4 strict HSPU
8 DB Hang squat cleans (50/35)

Option A
7 C2B
7 DB push press (50/35)
7 DB Hang squat Clean (50/35)

Option B
7 pull ups
7 DB push press (35/25)
7 DB front squats (35/25)

Tuesday 12/12/17

Strength
EMOM x 10 mins
Even: 10 single leg KB deadlift (AHAP)
Odd: 5 KB Sumo Deadlift High Pull

WOD
"Free Bird"
Teams of 3
20 min AMRAP
7 KBS (70/55)
7 box jump overs
7 burpees
Athlete completes a full round before next teammate begins

Monday 12/11/17

Strength
12 mins to build to a heavy 2 rep Front Squat

WOD
"Eikaj"
30 pull ups
50 thrusters (45/35)
1000m row

Stamina
Acquire 2 mins of hollow rock holds and 2 mins of superman holds

Saturday 12/9/17

TEAM WOD

For time with a partner
100 SDLHP
100 box jumps
100 push press (115/75)
100 KBS (55/35)

Every break up of the reps athletes perform 3 burpees
Must complete all of one movement before moving on to the next one

Friday 12/8/17

WOD
"Liam"
1000m Row
100 TTB
50 Front Squats (155/105)
10 rope climbs
1000m Row

Thursday 12/7/17

Strength
EMOM x 10 mins
Even: 5-10 HSPU
Odd: 6- 10 Pistols

WOD
"Long Gone"
5 Rounds (Fight Gone Bad style)
1 min @ each station max reps
1 min rest between rounds

Wallballs (20/14)
Snatch (75/55)
Cal Row/Bike

Wednesday 12/6/17

Strength
20 mins
1 rep max Bench Press

WOD
"Undead"
5 Rounds for Time
15 Deadlifts (155/105)
25 abmat sit ups

Tuesday 12/5/17

Strength
12 mins to build to a heavy Clean and Jerk (single)

WOD
"Gwen"
15-12-9
Unbroken Clean and Jerks

Stamina
50 supermans

Monday 12/4/17

Strength
"100 pulling things"
Do one max set then move on to the next until 100 total reps are complete
RX- strict MU, kipping MU, strict pull ups, kipping C2B, kipping pull up, butterfly pull up, ring row
Intermediate - Bar MU, strict pull up, kipping C2B, kipping pull up, butterfly pull up, ring row
Scaled - banded strict pull up, strict ring row, low bar knee pull up, jumping pull up

WOD
20 min AMRAP w/partner
20 Thrusters (115/75), 20 box jumps, 20 burpees
30 Thrusters (95/65), 30 box jumps, 30 burpees
40 Thrusters (75/45), 40 box jumps, 40 burpees
50 Thrusters (45/35), max cal Row

Saturday 12/2/17

TEAM WOD
30 min AMRAP with partner
30 medball cleans (15 each)
20 burpee medball over wall
400m Run or 500m Row