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WEDNESDAY 12.28.2016

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STRONG

Warm-up

100 ft of walking Lunges

Warm-up

20 Jumping Squats 45/35

STRENGTH

Back Squat

2 sets of 3 reps @ 70%

3 Sets of 2 reps @ 75%

STRENGTH

Romanian Deadlift

5 X 5 with 60% of 1RM Back Squat

BURN

CONNECTIVITY

Arched Hollow Roll

50 ft

Warm-up

Kips on Rings

2 Sets of 5 reps

SKILL WORK

10 Minutes of MU work. Transitions and skills.

Metcon

Amanda

9-7-5

Muscle-ups

Snatch, 135#/95#

TUESDAY 12.27.2016

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BARBELL STRONG

Warm-up

100 Double Unders for Time

MOBILITY

Deep Couch Stretch

Each leg 2X for 0:30

MOBILITY

Sleeper Stretch

Warm-up

Clean Warm Up

5 Clean Pulls

5 High Pulls

5 Power Cleans

5 Front Squats

1 round. Pay atention to bar path and form.

WEIGHTLIFTING

Clean and Jerk

1 X 80%

1 X 85%

1 X 85%

1 X 90%

1 X 85%

1 X 80%

Every 0:90 on the 0:90

BURN

Warm-up

4 Rounds:

0:30 Push up-plank-wall walk

0:30 Battling Ropes Circles

0:30 Dips

0:30 Rest

Warm-up

Bring Sally Up, Bring Sally Down Push Up

A total of 30 up/down reps are possible. Do not collapse to the ground on the downs – control the eccentric and don’t lie down at any time.

Metcon

Max Effort 2k Row

MONDAY 12.26.2016

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BARBELL STRONG

 

Warm-up

Jumping Jack Burpee

1-2-3-4- ONE

1-2-3-4- TWO

10 reps

 

 

MOBILITY

Box Shoulder Stretch

3 X 0:30/0:15

 

 

Warm-up

Snatch Warm Up #2

Power Snatch

BHN Press

OHS

Snatch Balance

 

Weightlifting

Snatch

Full Squat (or Split) Snatch

Every 0:90 on the 0:90

1 X 80%

1 X 85%

1 X 85%

1 X 90%

1 X 85%

1 X 80%

 

 

METCON

 

CONNECTIVITY

Hollow Body Holds

8 Rounds 0:20/0:10

 

CONNECTIVITY

Nose and Toes

Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.

3 Rounds 0:30/0:30

 

 

Metcon 

15 Minute AMRAP

5 KBS 32/24

10 Lateral Jumps over Hurdle

15  Burpees

20 Box Jumps 24/20

12.25.2016

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“Sweet Baby Jesus! ”

This WOD is a combo of the girls workout “Mary” and the hero WOD “Joe”.

 

10 Rounds of:

 

5 Handstand Push-ups

10 Thrusters  95 / 65

15 Pull-ups

57 Double-Unders

15 Pull-Ups

10 Bar Facing Burpees

5 Pistols

 

You will be given the full 60 minutes to finish the WOD.

Mary is a 20 minute AMRAP of:
5 Handstand Push-ups
10 Pistols
15 Pull-ups

Joe is 10 rounds of the following:
10 Thrusters 95/65
10 Bar facing burpees
10 Pull-ups
57 Double unders

 

Keep track of your rounds.

At the 20 minute mark, switch to the following ONLY and complete the remaining rounds until you achieve the remainder of the 10:

10 Thrusters 95/65
10 Bar facing burpees
10 Pull-ups
57 Double unders

 

THURSDAY 12.22.2016

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BARBELL STRONG

 

Warm-up

Clean Warm Up

5 Clean Pulls

5 High Pulls

5 Power Cleans

5 Front Squats

2 rounds. Empty Bar

 

WEIGHTLIFTING

2 Position Clean

Above Knee and High Hang Vertical

EMOM for 4:

2-position clean (above knee + hi hang vertical)

2 sets of 2 reps @75%

2 sets of 2 reps @80%

 

WEIGHTLIFTING

Front Squat

Front squat

3 sets of 4 reps @ 80%

2 sets of 4 reps @ 85%

 

 

METCON

CONNECTIVITY

Alternating Movements

5 Push ups

5 Sit ups

Every 0:15 on the 0:15 for 10 minutes

 

Metcon

Tempo Grace

“Grace”

30 Clean and Jerks

WEDNESDAY 12.21.2016

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BARBELL STRONG

 

WEIGHTLIFTING

Muscle Snatch

EMOM for 4 rounds

1 set of 5 Reps @ 65%

2 sets of 4 reps @ 70%

1 set of 3 reps @ 75%

 

WEIGHTLIFTING

EMOM for 5

Snatch Balance

3 Reps @ 70%

2 Sets 3 reps @ 75%

2 Sets 3 reps @ 80%

 

WEIGHTLIFTING

EMOM for 5 rounds

1 Power Snatch + 1 Squat Snatch @ 80% 1RM

 

METCON

Warm-up

HAPPY BIRTHDAY BURPEES FOR COACH ERIC!

Since he can’t do them, everyone will do them for him!

29 Burpees for time!

 

Metcon

5 rounds for time of:

20 Wall Balls 20/14

10 Hang Power Snatches 95/65

10 C2B Pullups

 

TUESDAY 12.20.2016

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Warm-up
100 Double Unders for Time
Warm-up
WEIGHTLIFTING
Power Clean + Squat Clean
EMOM for 5
1 Power Clean + 1 Squat Clean @ 75% 1RM
WEIGHTLIFTING
Push Press
4 sets 5 reps @ 85% 1RM
METCON
Warm-up

EMOM for 10

Alternating Movements

10 Dips
20 Air Squats

Metcon
With HR @ 150BPM
Row 50 Cals
75 Thrusters 65/45
Row 50 Cals

 

SUNDAY 12.18.2016

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WEIGHTLIFTING

Warm-up

Snatch Warm Up Pull with Position Holds

Pull to below knee

Pull to above knee

Pull to high hang over

Pull to high hang vertical

hold for 3 count at each position

3 rounds empty bar only

 

 

Snatch Pull

5 X 5 @ 95% of 1RM Snatch

WEIGHTLIFTING

 

 

Snatch

EMOM for 7 rounds

2 @ 70%

1 @ 75%

1 @ 80%

1 @ 85%

1 @ 80%

1 @ 70%

 

 

METCON

16 Minute Alternating EMOM

5 Hang Power Snatches 115/85

10 Box Jumps 24/20″

 

SATURDAY 12.17.2016

By: 0

MOBILITY

Front Rack Tricep rolling

 

 

MOBILITY

Ankle Mobility for Pistols

 

 

WEIGHTLIFTING

Front Squat

5 @ 75%

2 sets of 4 @ 80%

2 sets of 3 @ 85%

 

 

WEIGHTLIFTING

Clean and Jerk

EMOM for 7 rounds

2 @ 70%

1 @ 75%

1 @ 80%

1 @ 85%

1 @ 80%

1 @ 70%

 

 

METCON

Snatch be Little Snatch be Quick

Partner WOD

7 Minute AMRAP

Alternating movements.

3 Power Snatches 95/65

3 Snatches (Full Squat) 95/65

3 Burpees

 

 

Clean it Like You Mean it

Partner WOD

7 Minute AMRAP

Alternating Movements

3 Power Cleans 115/85

3 Cleans (Full Squat) 115/85

3 Burpees

FRIDAY 12.16.2016

By: 0

Warm-up

1 Minute Burpee AMRAP

 

 

MOBILITY

Pass Through with PVC

20 reps as close as possible

 

 

WEIGHTLIFTING

Snatch Grip Behind the Neck Press

5 X 5 @ 85%

 

 

WEIGHTLIFTING

EMOM for 5 rounds

2 Position Snatch

above knee/power position

2 @ 75%

3 @ 80%

 

 

METCON

CONNECTIVITY

Handstand Complex 3 (1 round)

0:30 Nose and Toes HS Hold

20 Shoulder Shrugs

20 Shoulder Taps

20 Straight Arm Hip Taps

 

 

CONNECTIVITY

Handstand Holds

Kicking up (NOT nose and toes)

0:30 hold

20 Shoulder shrugs

20 shoulder touches

20 straight arm hip taps

 

 

Metcon

7 Minute AMRAP:

1 Rope Climb

14 Russian KB Swings 32/24

Rest 2 minutes between

 

 

5 Minute AMRAP:

250m Row

12 Pull Ups