***OPEN GYM: 1-4pm today***
Conditioning
5 RFT
30 Sec Wall Sit (with 150/100# Dball)
5 Lap Dball Carry on (L) Shoulder 150/100#
20/15 Cal Ski
5 Lap Dball Carry on (R) Shoulder 150/100#
WOD Notes: Try to avg 3 min rounds. The ball must sit back in your lap (hip crease), not on your knees. You will do your wall sit under the Rig and leave ski ergs by the other wall.
Conditioning (Partner WOD)
19 Min AMRAP
12 Power Snatches 165/105#
31 Cal Assault (31 AD or 22 assault for women)
20 Burpee DB Cleans 70/45# (partner hangs on pull-up bar)
18 Syncro T2B
WOD Notes: Shoot for 3+ rds. PS = 75%. The bike should be broken up into 2 sprints (1/person). You should switch every 5 reps for the burpee DB cleans (partner has to hang from pu bar). If you can’t syncro the T2B, you still have to do 18 each (36 total).
Tuesday (New Years Day)
Open Gym: 1-4pm
Open Gym: 11am-1pm
Conditioning (Partner WOD)
2 RFT
40 Hang Power Clean 185/125#
60 Double Dutch Burpees (face the bar)
80 Wall Balls 30/20# to 10/9ft
Run 600m
WOD Notes: Goal is to avg 9-12 min rounds. You may break up the work anyway you’d like. HPC/WB – only one person works at a time. Double Dutch burpees/Run are together. HPC = 65%.
MONDAY SCHEDULE (NYE)
8am – Open Gym
9am & 10am classes
11am-2pm – Open Gym
TUESDAY (New Years Day)
Closed
Strength
Back Squat (5 sec tempo down) – Work up to a quick single (95%), then do 1xME @ 70% (10-15 reps)
Conditioning
12 Min AMRAP Ladder
3 DB Deadlifts 100/70#’s
3 Push Press (barbell) 135/95#
15 Double Unders
6 DB Deadlifts 100/70#’s
6 Push Press 135/95#
30 Double Unders
9 DB Deadlifts 100/70#’s
9 Push Press 135/95#
45 Double Unders
12 DB Deadlifts 100/70#’s
12 Push Press 135/95#
60 Double Unders
*** Continue with this pattern until the 12 min is up. Score = total reps.
WOD Notes: For the DB DL, both heads must touch the floor (should feel somewhat heavy to where you have to break them up after rd 9. I want you to focus on really lowering your hips down (squat) & think of it like a trap bar DL. You may also use KB, but keep in the mind the deficit won’t be as much as the DB’s. Please DO NOT Drop the DB from the top of the DL. PP should be unbroken through the round of 12. Use about 50% of PP max. DU scale = 2x amount of DU.
Strength
3 Position CnJ – 5 sets (1 every 2 min). Start @ 70% & work up to 90% (or heavier than last wk)
—Floor + Below Knee + Above Knee + Jerk
Conditioning
15 Min AMRAP – Teams of 3
Athlete 1 – Max Cal Ski
Athlete 2 – 10 Front Rack Lunges 185/125# (55% of FS)
Athlete 3 – 8-15 C2B Pull-ups
WOD Notes: Score = total ski erg cals. You will rotate through each station every minute, which you will do 5×1 min at each station. You will ski for the full minute when you get to that station. You will have some rest after doing the lunges/pu. Athlete 1 will rotate to Lunges, Athlete 2 will rotate to PU, and Athlete 3 will rotate to Ski. You probably will have to rest 15-20 sec before you pick up BB for the lunges each round, which should feel heavy for 10 reps.
Strength
3 Position Snatch – 5 sets (1 every 2 min). Start @ 70% & work up to 90% (or heavier than last wk)
—Floor + Below Knee + Above Knee
Conditioning
2 Min AMRAP x 10 (with a partner – interval style)
10 DB Snatches (alternating) 80/50#
10 T2B (RX+ = 15)
Max Cal Bike
—rest 2 minutes between rounds
WOD Notes: You should be getting 60-70 seconds on the bike each round. DB snatches should feel a littler heavier than normal & you may switch mid air if you’re comfortable with that. T2B scale = Toe through ring or 10 hollow rocks.
CLOSED!
Wednesday Schedule
5:30am – class
8am – class
3-5pm – Open Gym
5pm – class
6pm – class
7pm – class
***8am Open Gym, 9am & 10am classes, Open Gym 11-1pm
Strength
a) Back Squat (5 sec tempo down) – 10×1 @ 70-95%
b) One Arm High Pull – 4×10 (each arm – keep trunk square)
Conditioning
4 RFT (with a partner)
12 Squat Clean n Jerk 205/135# (65%)
24 Double Dutch Burpees
Then:
2018 Meter Row (Switch every 500m)
8 Rope Climbs 20ft (Do 2 while partner is rowing)
WOD Notes: Sq CnJ should feel heavy & you should switch every rep. Burpees are at the same time with partner. Each Burpee is worth 2 reps so you’re only do 12 each round.
Open Gym: 11am-1pm
