2016_1209

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Friday 12/9

Deadlift 5-5-5-5-5

3 RFT – new round every 4:00

3 minute cap each round

C: 200m Run, 15 Pushups, 15 KB Swings (53/35)

P: 200m Run, 12 Pushups, 12 KB Swings (44/26)

F: 150m run, 8 Pushups, 8 KB Swing (35/25)

 

Saturday 12/10

Teams of 4 perform the following (2 people working at a time):

225 Pull Ups

300 Push Ups

375 Sit Ups

450 Air Squats

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Wednesday 12/7

Front Squats 5-5-5-5-5

4 Rounds for Time:

C: 20 Burpees, 10 Push Presses (155/105), 16 Alt Pistols

P: 20 Burpees, 10 Push presses (135/95), 10 Alt Pistols

F: 12 Burpees, 10 Push Presses (75/55), 15 Air Squats

 

Thursday 12/8

Weighted Pull-Ups 3-3-3-3-3

For Time:

C/P: 800m run, 1 min Rest, 50 HR Push-ups, 1 min Rest, 1,000m Row, 1 Min Rest, 200m Farmers Carry (44/35 KB)

F: 400m run, 1 min Rest, 35 HR Push-ups, 1 min Rest, 500m Row, 1 Min Rest, 200m Farmers Carry (35/26 KB)

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2016_1205

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Monday 12/5

For time:

C/P: 50-40-30-20-10 – Wallballs (20/14), Box Jumps (24/20), KBS (53/35)

F: 40-30-20-10 – Wallballs (16/10), Box Jumps (20/16), KBS (44/26)

40 min cap

 

Tuesday 12/6

Strict Press 3×5 @ 70-80%

AMRAP 10 Min

C: 75 Double Unders, 30 KB Lunges (53/35), 10 Overhead Squats (60-65% of 1RM)

P: 50 Double Unders, 20 KB Lunges (44/26), 10 Overhead squats (60-65%)

F: 100 Singles, 20 Lunges, 10 Overhead Squat (40-55%)

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2016_1202

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Friday 12/2

Find 1RM Clean Complex

Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk

4 Rounds

C: 400M Run, 10 Push Presses (135/95), 3 MU’s

P: 400M Run, 10 Push Presses (95/65), 3 C2B/3 Ring Dips

F: 400M Run, 10 Push Presses (65/45), 5 Pull Ups

 

Saturday 12/3

Teams of 4, 2 Rounds 3 Min AMRAP at each station

Row for Cals, Box Jumps, Pull Ups, Burpees, Rest 3 Mins

Each team member starts at a different station. Work for 3 mins then switch. Rest after everyone has gone through every movement.

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Wednesday 11/30

Split Jerk 3-3-3-3-3

EMOM 20 Mins

C: Min. 1- 200M Run, Min. 2- 10 T2B, Min. 3- 10 C2B, Min. 4- 10 KB Snatches (70/53), Min. 5- Rest 1 Min

P: Min. 1- 200M Run, Min. 2- 10 T2B, Min. 3- 10 Pull Ups, Min. 4- 10 KB Snatches (53/35), Min. 5- Rest 1 Min

F: Min. 1- 200M Run, Min. 2- 10 K2C, Min. 3- 10 Pull Ups or Ring Rows, Min. 4- 10 KB Snatches (35/26), Min. 5- Rest 1 Min

 

Thursday 12/1

HS Walk Practice or Max Handstand Holds on wall

C: 50 DU’s, 40 V-Ups, 30 Push Ups, 20 Thrusters (135/95), 10 Burpees, 20 Thursters, 30 Push Ups, 40 V-Ups, 50 DU’s

P: 50 DU’s, 40 V-Ups, 30 Push Ups, 20 Thrusters (95/65), 10 Burpees, 20 Thursters, 30 Push Ups, 40 V-Ups, 50 DU’s

F: 150 Singles, 40 Sit Ups, 30 Push Ups, 20 Thrusters (65/35), 10 Burpees, 20 Thursters, 30 Push Ups, 40 Sit Ups, 150 Singles

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2016_1128

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Monday 11/28

Find 5 Rep Max OHS

C:

AMRAP 6 Mins: 5 HSPU’s, 10 Pistols, 15 DL’s (155/115)

Rest 3 Mins

AMRAP 6 Mins: 5 Power Cleans (155/115), 10 Front Squats, 15 C2B Pull Ups

P:

AMRAP 6 Mins: 5 HSPU’s, 10 Pistols, 15 DL’s (135/95)

Rest 3 Mins

AMRAP 6 Mins: 5 Power Cleans (135/95), 10 Front Squats, 15 Pull Ups

F:

AMRAP 6 Mins: 5 HSPU’s, 10 Pistols, 15 DL’s (95/65)

Rest 3 Mins

AMRAP 6 Mins: 5 Power Cleans (95/65), 10 Front Squats, 15 Ring Rows

 

Tuesday 11/29

Squat Snatch 3-3-3-3-3

Diane

C: 21-15-9 DL (225/115), HSPU

P: 21-15-9 DL (225/115), HSPU

F: 21-15-9 DL (155/105), Hand Release Push Ups

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Friday 11/25

Find 3 Rep Max Squat Clean

Touch and Go

3 Rounds

C: 20 Box Jumps (24/20), 5 Squat Cleans @ 75% of your 3 rep max

P: 20 Box Jumps (24/20), 5 Squat Cleans @ 75% of your 3 rep max

F: 20 Step Ups (20/16), 5 Power Cleans @ 75% of your 3 rep max

 

Saturday 11/26

Teams of 4, 2 Rounds

C: 15 Cal Row, 20 Burpees, 30 Wall Balls (20/14), 40 Box Jumps (24/20)

P: 15 Cal Row, 20 Burpees, 30 Wall Balls (20/14), 40 Box Jumps (24/20)

F: 15 Cal Row, 20 Burpees, 30 Wall Balls (16/12), 40 Box Jumps (20/16)

*Congo Line Rules: First Person Starts at Row. 2nd Person can proceed to next movement after 1st person proceeds to next movement. No one can move until the person before moves to next movement.

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Wednesday 11/23

Deadlift 5-5-5-5-5

Power Elizabeth’

C: 21-15-9 Power Cleans (155/115), Ring Dips

P: 21-15-9 Power Cleans (135/95), Box Dips

F: 21-15-9 Power Cleans (95/65), Box Dips

 

Thursday 11/24

 

Eat turkey!

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Monday 11/21

5 Rep Max Front Squat

Add 5-10 lbs from prior week, based on feel

5 Rounds

C: 5 G2OH (155/105), 10 Back Rack Lunges, 15 Burpee Box Jumps (24/20)

P: 5 G2OH (115/75), 10 Back Rack Lunges, 15 Burpee Box Jumps (24/20)

F: 5 G2OH (75/45), 10 Back Rack Lunges, 15 Burpee Box Jumps (20/16)

 

Tuesday 11/22

Find 1RM Snatch Complex

Squat Snatch, OHS, Hang Squat Snatch, OHS

AMRAP 15 mins, Climb the Ladder

C: 1 Power Snatch (135/95), 1 OHS, 1 C2B Pull Up, 2 Power Snatch, 2 OHS, 2 C2B, 3 Power Snatch, 3 OHS, 3 C2B etc.

P: 1 Power Snatch (95/65), 1 OHS, 1 Pull Up, 2 Power Snatch, 2 OHS, 2 Pull Ups, 3 Power Snatch, 3 OHS, 3 Pull Ups etc.

F: 1 Power Snatch (45/35), 1 OHS, 1 Ring Row, 2 Power Snatch, 2 OHS, 2
Ring Rows, 3 Power Snatch, 3 OHS, 3 Ring Rows etc.

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Friday 11/18

High Hang Squat Clean 2-2-2

Low Hang Squat Clean 2-2-2

Full Hip Extension, Quick Drop

AMRAP 15 mins

C: 10 Power Cleans (185/135), 15 T2B, Rest 1 min

P: 10 Power Cleans (135/95), 15 T2B, Rest 1 min

F: 10 Power Cleans (95/65), 15 K2C, Rest 1 min

 

Saturday 11/19

Teams of 2

C: 400M Run (together), 80 Medball Cleans (30/20), 70 Push Ups, 60 Wallballs, 50 Pull Ups, 60 Wallballs, 70 Push Ups, 80 Medball Cleans, 400M Run (together)

P: 400M Run (together), 80 Medball Cleans (20/14), 70 Push Ups, 60 Wallballs, 50 Pull Ups, 60 Wallballs, 70 Push Ups, 80 Medball Cleans, 400M Run (together)

F: 200M Run (together), 80 Medball Cleans (16/10), 70 Push Ups, 60 Wallballs, 50 Pull Ups, 60 Wallballs, 70 Push Ups, 80 Medball Cleans, 200M Run (together)

One person working at a time unless otherwise noted

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