12/21/15

Pre-WOD (Skills/strength):
3×3 Power Clean increase weight each set
– THEN –
3RDS
5x Deadlift at 70% of 1RM. (4 second lower each rep)
5x Glute Ham raise with Partner

WOD:
Partnered For Time
60 Clean and Jerks (135/95)
60 Thrusters (135/95)
60 Lateral over bar burpees
One person works at a time!

Post-WOD (Challenge/Cool-down):
Easy jog

12/11 & 12/14

Due to multiple regulars being out for end of year team lunches we will be doing the same workout Friday/Monday. Can be done on your own or with a group.

Pre-WOD (Skills/strength):
12mins Vanity Friday and shoulders warm-up

WOD:
A. 20min AMRAP
5x Bench Press (60-70%)
10x Ring Rows
10x Push-ups
5x Strict Pull-ups (Mod: Toenail Pull-ups)
20x Sit-ups

B. Start 3mins after finishing the 20min AMRAP
2x1000m Row ALL OUT
4mins Rest between 1000m efforts

Post-WOD (Challenge/Cool-down):
Easy jog and stretch.

12/10/15

Pre-WOD (Skills/strength):
10mins of Push/Pull focus
15sec bottom of ring hold
5 ring dips
ME top of rings hold
15sec activate hold
5 strict pull-ups
ME top of pull-up hold

WOD:
3RDS – Rest 2min between rounds
5x OHS squats
5x Pull-ups
Sprint 2laps

5min REST

3RDS – Rest 2mins between rounds
20x FS Walking lunge
1min ME Row

5min REST

3RDS
10x Push-ups
10x Ring Dips
10x TTB

Post-WOD (Challenge/Cool-down):
1000m Row focusing on form

12/09/15

Pre-WOD (Skills/strength):
3RDS
8x SL BB RDL (45-95; each leg)
8x Partner Glute Ham Raise
8x Cossack Squat (each leg)
1min Weighted Plank (45/70)

WOD:
5x DL (225/175)
15x MB Russian Twists (each side)
4x DL
15x Supermans
3x DL
15x MB Russian Twists (each side)
2x DL
15x Wall Balls
1x DL
15x Wall Balls
2x DL
15x MB Russian Twists (each side)
3x DL
15x Supermans
4x DL
15x MB Russian Twists (each side)
5x DL

Post-WOD (Challenge/Cool-down):
Easy jog and stretch.

12/07/15

Pre-WOD (Skills/strength):
Warm-up your deadlift by building up to a heavy set of 3.
Once there scale back for the following sets.

3sets x 5reps
5 reps at 60%
5 reps at 70%
5+ reps at 80%

WOD:
Partnered
24 laps
Handstand hold / Wall Sit / Plank

1 partner runs, 1 partner does the hold.
Cylce through the holds. Each partner should do 4 of each hold and 12 laps of running.

Post-WOD (Challenge/Cool-down):
Easy jog and stretch.

12/03/15

Pre-WOD (Skills/strength):
12mins of movement warm-up and stretching. Set yourself up to go heavy during the WOD.

WOD:
3RDS
400m Run
10x Thrusters
10x CTB Pull-ups
Rest 2mins between rounds

5MIN REST

3RDS
10x SA DB Snatch (5x each arm)
20x SA Lunges (10x each leg/arm)
1:00 ME Row
Rest 2mins between rounds

5MIN REST

30x Push-ups for time

Post-WOD (Challenge/Cool-down):
1000m Easy row for form

12/02/15

Pre-WOD (Skills/strength):
Agility drills
Running Ladder as group

WOD:
800m Run (6 laps)
40 Pull-ups
40 Hang Squat Cleans
40 Pull-ups
800m Run (6 laps)

Post-WOD (Challenge/Cool-down):
Accumulate 2min Side Plank (each side)