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12/14/2017 – WOD

Strength
Hang Snatch (full) – 15 min to work up to a heavy single

Conditioning
4 Rounds (interval style)
8 Dball Over Shoulder 150/100#
15 C2B Pull-ups
20/15 Cal Ski
—rest 2 min between rounds. Score = total time minus 6 min.

WOD Notes: TD = 1:40/2:15 each rd. C2B scale = 8-12 reps (should be able to get these done in 30-35 sec!) or you may do chin over bar or jumping pull-ups. Scale cals on ski erg if you can’t do 20/15 in less than 1:15!!!!!!

Assistance
a) 4×12-15 DB Bicep Curls + 2 Lap Gun Walk
b) Lat Pulldown (use band) – 4×25 (keep arms straight)
c) #abseveryday -4 Sets: 30 sec of bicyle crunches + 30 sec V-ups + 30 sec hollow hold

Announcement
Saturday Schedule going forward is:
8am – Open Gym
9am – Class
10am – Class
11-2pm – Open Gym

12/13/2017 – WOD

Strength
Hang Clean n Jerk (full) – 15 min to work up to a heavy single

Conditioning
20 Min AMRAP (complete with a partner – relay style)
20 Unbroken Wall Balls 30/20# to 10/9.5ft
20/15 Cal Row

WOD Notes: TD = 1:45-2:15/rd. Each round is 95%+ effort since this is interval style & you will get rest each round. Partner B will go with partner A finishes the entire round.

Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 4×10 (heavier band)
b) DB Bent-over Rows – 4×12 (each arm – pause at the top)
c) GHD Sit-ups – 4×45 (rest 90 sec between sets)

12/12/2017 – WOD

Strength
Bench Press – 15 min to work up to a new max

Conditioning
25 Min AMRAP
100 Double Unders
30 T2B
50/40 Cal Bike (30/20 Assault)
30 Power Snatches 95/65#

WOD Notes: TD = 3-4 rd. DU scale = 200 singles or 50 DU (shouldn’t take more than 2 min). T2B scale = 30 knee above hips, 30 Hollow rocks or 15 cal ski. PS should feel super light to where you can do sets of 5 touch n go easily.

Assistance
a) Deadlift – 8×2 @ 85% (you may drop in between reps)
b) Lateral/Front/Rear Delt Raises (use DB or small plate) – 3×12 each movement
c) Banded Tricep Extensions – 4×25 (heavier band than last wk)
d) Hollow Rocks – 5 sets: 1 min on / 1 min off

12/11/2017 – WOD

Strength
a) Bulgarian Split Squats (last wk) – 5×5 (each leg) @ 57% of BS
–barbell should be in front rack. Heavier than last wk
b) One Arm High Pulls – 4×12 (same as last wk)

Conditioning
15 Min AMRAP
5 (1 Hng Pwr Cln + 1 Hng Sq Cln + 1 Thruster) 155/105#
1 Rope Climb 20ft
15 Burpees

WOD Notes: TD = 4-5 rd. RC scale = climb to 12-15ft or do 2 down/ups.

Assistance
a) 60 Strict C2B Pull-ups – 20 Wide Grip + 20 Normal Grip + 20 Narrow Grip
–Use weight if you can do 10+ strict unbroken. Scale = accumulate 25 negatives
b) Plank (weighted) – 10 sets: 30 on/30 off (heavier than last wk)

12/10/2017 – WOD

Open Gym: 11-1:30pm

12/9/2017 – WOD

***8am & 9am classes + Open Gym 10-2pm***

Conditioning
For Time
20 DB Snatches (10R + 10L) 90/60#
30 GI Janes
80/60 Cal Bike (40/30 assault)
30 GI Janes
20 DB Snatches (10R + 10L) 90/60#

WOD Notes: TD = 15-21 min. You don’t have to alternate the snatches. You may touch n go all 10 in a row with one arm if you’d like. It should feel a little heavier than normal. Choose a PU bar that’s above your reach if you’re able to do an unassisted PU. 7 Athletes will be in a heat & will run every 4 minutes.

Assistance
a) Floor Press – 5×5 @ 90%
b) #abseveryday – Banded Static Hold + Trunk Rotation (w/ partner): 4 sets (45-60 sec hold – each side)

12/8/2017 – WOD

***Tomorrow: 8am & 9am classes + Open Gym 10-2pm***

Strength
Back Squat – 5×5 @ 87%
—Controlled tempo down + 1 sec pause in the bottom

Conditioning
Make-up/Skill Day!

Assistance
a) DB Shoulder Press (both arms at same time) – 5×10 (heavy)
b) One Arm Farmers Carry (march in place) – 4×25 sec each arm (use 37% of DL)
–Use straps if you have them.
c) L-Sit/tuck (Pegboard) – 10×20 sec (rest 60 sec between)

12/7/2017 – WOD

Strength
Snatch (full) – 15 Min to work up to a heavy single

Conditioning
4 Rounds (interval style)
25 Wall Balls 30/20# to 10/9.5ft
75 Double Unders
25/20 Cal Ski Sprint
—Rest 2 minutes between rounds. Record total time minus 6 min.

WOD Notes: TD = 3-4min/rd. WB should be unbroken every round & hit same target height each rd. DU scale = 30-40 DU or 125-150 singles. The ski erg should be approached as a sprint towards the end of each round, so DO NOT hold back!

Assistance
a) 4×12-15 DB Bicep Curls + 2 Lap Gun Walk
b) Lat Pulldown (use band) – 4×25 (keep arms straight)
c) #abseveryday -4 Sets: 30 sec of bicyle crunches + 30 sec V-ups + 30 sec hollow hold

12/6/2017 – WOD

Strength
Clean n Jerk (full) – 15 Min to Work up to a heavy single

Conditioning
7 Rounds For Time (20 min cap)
5 Dball over Shoulder 150/100#
7 Push Jerk 185/125#
20/15 Cal Bike (10/7 assault)

WOD Notes: TD = 13-19 min. PJ = 60% of 1RM jerk (should be able to do 7 unbroken but feel heavy towards the end). Scale cals on bike if you can’t do them in under 60 sec.

Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 4×15
b) DB Bent-over Rows – 4×12 (each arm)
c) GHD Sit-ups – 4×40 (rest 90 sec between sets)

12/5/2017 – WOD

Strength
a) Bench Press – 1×5 @ 75%, 1×3 @ 85%, 1×1 @ 100%, 2 set max reps @ 70%
b) Hollow Rocks – 4×45-80 sec (rock longer than last wk)
–Super set part a/b 

Conditioning
5k Row For Time with a Partner
***You must do a 100ft Handstand Walk or 3-5 Wall Climbs while resting

WOD Notes: TD = 17-24 min. The WOD starts with Partner A rowing (95%+ effort), while partner B does the HS walk or WC. Scale # of ft of HS walk if necessary & 2 laps bear crawl is the scaling option for WC. Partners will switch every 500m (5x500m each), however if you can’t maintain under a 2:30 pace then you will scale to 400m.

Assistance
a) RDL – 7×3 @ 75-80%
b) Lateral/Front/Rear Delt Raises (use DB or small plate) – 3×12 each movement
c) Banded Tricep Extensions – 4×25 (heavier band than last wk)