Strength
Snatch – 7×1 – 80-100%
—Work up to a max for the day by the last set
Conditioning
5 Rounds For Time
5 Ring Muscle-Up + 1 Dip after each MU (sub: 9 GI Janes)
10 Box Jump Overs 30/24″
15 KB Swings 70/53#
WOD Notes: TD = 8-15 minutes. This WOD will take a little longer if you are doing GI Janes. KB Swings should be unbroken every round, but will get challenging at the end.
Strength
Clean n Jerk – 7×1 @ 80-100%
—Work up to a max for the day by the last set
Conditioning
6 Rounds For Time
5 Clean n Jerk 165/105#
5 Thrusters 165/105#
50 Double Unders
WOD Notes: TD = 10-15 minutes. Use between 50-55% of CnJ max. You should be doing singles on the CnJ & try to do all 5 thrusters unbroken. DU scale = 100 singles.
Strength
Bench Press – 6×4 @ 85-88%
Conditioning
“Unfinished Business Comp WOD #3”
8 Min AMRAP
15 T2B
12 Deadlifts 225/145#
9 Strict HSPU
WOD Notes: TD = 3-5 rounds. T2B scale = less reps with toes touching bar, hanging knee raises, or 7 cal ski erg. DL weight = less than 50% of 1RM. HSPU scale = kipping or 9 strict DB presses. After the 8 minutes is up, please finish your round wherever you are in the WOD. Since this a fairly short time domain, approach this workout with high intensity.
Strength
Back Squat – 5×5 @ 90% (week 5)
—Use a little heavier than last week
Conditioning
“Nutrition Challenge Baseline WOD”
For Time
75 Cal Row
75 Wall Balls 30/20#
75 Burpees
WOD Notes: TD = 12-20 minutes. Rx’d height for WB = 10ft but scale accordingly. We will have to run heats about 5-6 minutes with classes larger than 10 people.
***Today is the first day of the Nutrition/Cleanse Challenge. Whether you are following the “Whole 30” or “Flexible Dieting”, it’s important that you stick with your program for the entire 30 days if you really want to see changes in your physique & performance. A scale will be in the bathroom for those who want to weigh themselves before/after the challenge. Make sure to record time on the whiteboard so that you can compare it 30 days from now. Prizes will be awarded to most improved time (no sandbagging the WOD). RX Bars are “Whole 30” approved as well!
Conditioning
10 Rounds For Time
1 Legless Rope Climb 15ft
3 Power Snatches 135/95#
6 Overhead Squats 135/95#
9 Bar Facing Burpees
WOD Notes: TD = 15-22 minutes. You may scale ohs to front squats if mobility is limited. Legless Scale = climb with legs to 15ft, 3 up/downs, or 6 cal ski erg.
Reminder: “Whole 30” Nutrition Challenge/Jacobs Raw “Cleanse” starts this Monday January 4th! Please let me know if you’re interested in the “Cleanse”. 1 case (2 weeks) = $30. 2 cases (4 weeks) = $55.
Strength
Back Squat – 5×5 @ 87.5% (week 4)
—Same as Monday
Conditioning
Run 1 Mile For TIme
WOD Notes: Today is open gym from 9-2pm. You may work on any skills that you want to improve or do any workout. The gym is closed tomorrow for New Years Day!
Strength
Full Clean + Push Jerk + Split Jerk – 5 sets @ 80-90%
Conditioning
5 Rounds (interval style)
6 Power Clean 205/135#
6 Front Squat 205/135#
6 Jerk 205/135#
25 Cal Row
—Rest 2 minutes between rounds
WOD Notes: TD = 2-4 min/round. The goal is to do all 18 reps unbroken without letting go of the barbell each round, but if you have to break up the cleans during the later sets that’s fine. Row should be 95%+ effort. Weight should be around 65-70% of push jerk.
Schedule This Week
Wednesday = Normal
Thursday (NYE) = Open Gym 9am-2pm
Friday = Closed
Announcement: Whole 30 Challenge & Jacob’s Raw Detox starts January 4th!
Strength
Bench Press – 5×6 @ 77-82%
—Use a little heavier than last week
Conditioning
For Time
20 DB Snatch (alternating) 90/60#
40 Burpees
60 T2B
40 Burpees
20 DB Snatch (alternating) 90/60#
WOD Notes: TD = 12-18 minutes. You may scale this WOD by cutting reps in half for each movement & do 2 rounds (this will help you keep moving more and not get stuck on the 60 t2b). I recommend if you cannot do more than 20 unbroken t2b, that you scale reps and do 2 rounds.
Schedule This Week
Monday-Wednesday = Normal
Thursday (NYE) = Open Gym 9am-2pm
Friday = Closed
Announcement: Whole 30 Challenge & Jacob’s Raw Detox starts January 4th!
Strength
Back Squat – 5×5 @ 87.5% (week 4)
—Use a little heavier than last week
Conditioning
9-15-21 reps of:
Thrusters 115/75#
C2B Pull-ups
***50 Double Unders after each set
WOD Notes: TD = 5-10 minutes. Thrusters should be unbroken round of 9 & 15, so pick a relatively light weight. You may have to break up the round of 21 once at the end. You may scale C2B to chin over bar. DU scale = 100 singles.
Schedule This Week
Monday-Wednesday = Normal
Thursday (NYE) = Open Gym 9am-2pm
Friday = Closed
