Strength
12 Min to work up to a heavy 1RM Squat Clean
Conditioning
12 Hang Squat Cleans 165/115lb (60% of 1RM)
25 Chest to Bar Pull-ups
100 Double Unders (200 singles)
9 Hang Squat Cleans 165/115lb (60% of 1RM)
20 Chest to Bar Pull-ups
75 Double Unders (150 singles)
6 Hang Squat Cleans 165/115lb (60% of 1RM)
15 Chest to Bar Pull-ups
50 Double Unders (100 singles)
“5×20”
3 Rounds For Time
20 Back Squats (50% of 1RM)
20 Bar Facing Burpees
20 Toes To Bar
20 Double Unders (sub: 40 singles)
20 Calorie Row
Brent – Doing all the Toe to Bar Rx’d
Strength
12 Min to Find 1RM Snatch
Conditioning
5 Rounds for Time
10 Behind the neck BB Lunges 135/95lb (65% of 1RM)
15 Ring Push-ups or HR Push-ups
*Top of every minute do 1 Power Snatch 135/95lb
Then:
1000m Row
Strength
Strict Press 7×2 (90% of 1RM)
Conditioning
12 Min AMRAP Ladder:
1 Wall Ball 20/14lb, 1 KB Swing 70/53lb, 1 Weighted Sit-up 25lb
2 Wall Balls 20/14lb, 2 KB Swings 70/53lb, 2 Weighted Sit-ups 25lb
3 Wall Balls 20/14, 3 KB Swings 70/53lb, 3 Weighted Sit-ups 25lb
—Keep climbing the ladder until 12 minutes is up
Welcome Mary!
Kyle looking strong on the Presses
9am class
Strength
3x Max Effort Weighted Pull-ups (Choose a weight/band that will limit you to 8-12 reps)
Conditioning
5 Rounds For Max Reps of Each Movement
(1 Min Amrap for each movement with 15 sec rest between)
1. Power Clean 205/125lb (65% of 1RM)
2. Chest to bar pull-ups
3. Row for meters
—Rest 1 min between rounds
REST DAY!
Reminder
–Wednesday: 9am, 4pm, 5pm, 6pm
-Thursday: 5:30am, 9am, 5pm, 6pm (no 7pm class)
-Friday: 9am, 4pm, 5pm
-Saturday: 9am, 10am
“Christmas Eve“
4 Rounds For Time
5 Front to Back Thrusters 165lb/105lb (65% of 1RM Thruster)
15 Burpees
400m Run
—Rest 1 min after you finish the WOD then:
200 Double Unders for Time or 400 Singles
“12 Days Of Christmas”
1 Power Snatch 135/95lb
2 Box Jumps 30/24″
3 HR Push-ups
4 Pull-ups
5 Toes To Bar
6 Burpees
7 Air Squats
8 Sit-ups
9 KB Swings 70/53lb
10 Wall Balls 20/14lb
11 Calorie Row
12 Clean n Jerk 135/95lb
WOD Notes: The workout is performed like how the song is sung.
MAKE-UP DAY!
—Come in and do a WOD that you missed this week. Tomorrow we will be doing the “12 Days Of Christmas”, so be prepared for a good workout!
Reminder: Christmas Party is tomorrow at 7pm @ the Shanley’s House. Let me know if you have any questions or need directions. Be prepared for a great time!
Strength
Front Squat 1×5, 1×3, 2×2, 2×1 (Find 1RM)
Conditioning
“Fran” (Benchmark WOD)
21-15-9 Reps of:
Thrusters 95/65lb
Pull-ups
Buy Out: 2x(1 min sprint on air dyne)
WOD Notes: This WOD is designed for high power output (short time domain 2-8 min). Choose weight and band that will help you complete this WOD in under 10 min. Compare to 9/20/12
