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THURSDAY 12.15.2016

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MOBILITY

Barbell Ankle Stretch

 

 

Hold for 0:60

 

 

MOBILITY

Sotts Complex

Power Snatch

OHS down

Sotts Press on Bottom

OHS up

 

 

WEIGHTLIFTING

Snatch Balance

2 sets of 3 @ 70%

2 sets of 3 75%

1 set @ 80

 

 

WEIGHTLIFTING

2 Position Clean

Above Knee and High Hang Vertical

2-position clean (floor, mid-thigh)

2 Sets @ 75%

2 Sets @ 80%

 

 

METCON

CONNECTIVITY

Hollow Body Holds

8 rounds of 0:20/0:10

 

Arch Hold on Stomach

4 rounds of 0:20/0:10

 

 

Metcon

Row 500m

50 (total) OH Lunges 45/35

30 Burpees

25 Wall Ball 20/14

15 C2B Pull Up

500m Row

15 minute time cap

 

 

 

WEDNESDAY 12.14.2016

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Warm-up

Bring Sally Up, Bring Sally Down (Squat) (AMRAP – Reps)

Tempo back squats (135/95) to the “Bring Sally Up” Song [“Flower” by Moby]. Up when it says up, down when it says down (start with the bar up for the first Sally Up)

A total of 30 up/down reps are possible. Do not let go of the bar until the song ends.

with empty bar only

 

 

WEIGHTLIFTING

Back Squat

5 @ 75%

3 sets of 5 @ 80%

3 @ 85%

4 @ 80%

 

 

WEIGHTLIFTING

Push Press

5 X 5 @ 80%

 

 

METCON

SKILL WORK

Kips on Rings

3 rounds of 6 kips.

Knees/ankles/feet together the entire time. To focus on form, hold an ab mat between the feet/ankles.

 

 

SKILL WORK

Muscle Up Transitions

Practice Muscle Up transitions, Heels on ground. If you have MU’s or can do the transitions well, feet on a bench, do 3 sets of 10 unbroken.

3 X 10 transitions

 

 

Metcon

Framanda

For time:

21 Thrusters 95/65

9 Muscle-Ups

15 Thrusters 95/65

7 Muscle-Ups

9 Thrusters 95/65

5 Muscle-Ups

scale for muscle ups:

10 Pull Ups + 10 Ring Dips per round

TUESDAY 12.13.2016

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Warm-up

Clean Pull Stops

1 Clean Pull to Below Knees, 3 second pause

1 Clean Pull to Above Knees, 3 second pause

1 Clean Pull to Hi Hang, over the bar, 3 second pause

+ 1 Clean

5 rounds empty bar only. Focus on positioning.

 

 

WEIGHTLIFTING

Clean Pull

5 X 5 @ 105% of 1RM Clean

 

 

Warm-up

Clean High Pulls

10 reps, resetting at floor, full reset with hands off bar. Focus on bar path and elbows pulling up and back, pull the bar to your throat. Not reverse curling it.

 

 

WEIGHTLIFTING

1 Power Clean + 2 Full Cleans

1  Power Clean + 2 full Squat Clean

EMOM for 5 rounds

1 Power Clean + 2 Full Squat Cleans

@ 75%

 

 

METCON

SKILL WORK

8 minute AMRAP of:

HSPU’s

every time you come of the wall, (for any reason) there is a 25 DU penalty

 

 

Metcon

 

5 rounds of:

:30 ME C2B Pullups

:30 Rest

:30 ME Hang Power Snatch 115/85

:30 Rest

:30 ME V-Ups

:30 Rest

MONDAY 12.12.2016

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MONDAY 12.12.2016

Warm-up

500 m row at warm up pace

 

 

Warm-up

Snatch Warm Up #2

Power Snatch

BHN Press

OHS

Snatch Balance

5 Rounds of the complex.

Empty bar only.

 

 

WEIGHTLIFTING

Power Snatch + Snatch

EMOM for 5

1 Power snatch + 1 Full Squat Snatch

all 5 rounds at 75%

 

 

WEIGHTLIFTING

Split Jerk

EMOM for 5 rounds

3 Split Jerk @ 75%

all 5 rounds at 75%

 

 

METCON

This is one continuous piece with 1 minute of rest between components.

Each gets its own score for time.

 

With a running clock…

1) 3 rounds for time of: 24/21 Row for Calories 14 Box Jump Overs 24/20″

Rest 1:00 between 1&2.

 

 

2) 50 Snatches (anyhow)* 95/65

*This should be done wearing a HR monitor. Break every 10 reps and wait :05 to read HR monitor readout. Begin the next set of 10 as soon as HR drops below 155BPM. If you do not have a HR monitor to gauge HR during rest intervals, find your pulse immediately when the rest period begins. Then count pulse beats for :05

13 beats in :05 = 156BPM

14 beats in :05 = 168BPM

Rest 1:00 between 2&3.

 

3 rounds for time of:

24/21 Row for Calories

14 Box Jump Overs 24/20″

 

 

 

SUNDAY 12.11.2016

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Warm-up

Tabata Double Unders

8 Rounds of 20/10

 

MOBILITY

Barbell Ankle Stretch

3 rounds 0:30/0:15

 

Warm-up

Clean and Jerk Warm Up

5 Hi Hang Muscle Cleans

5 Front Squats

5 Press

1 Split Jerk

3 Jerk Balances

one round with empty bar

 

WEIGHTLIFTING

Clean and Jerk

EMOM for 6 rounds:

3reps @ 70%

2reps @ 75%

1rep @ 80%

1rep @ 85%

1rep @ 80%

1rep @ 75%

 

METCON

Clock running 0:00-10:00

5 rounds of:

0:30 ME DU’s

0:30 Rest

0:30 ME Clean + Thruster 95/65

0:30 Rest

 

At 10:00

 

Row 500m

At 13:00

5 rounds of:

0:30 ME DU’s

0:30 Rest

0:30 ME Clean + Thruster 95/65

0:30 Rest

SATURDAY 12.10.2016

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Warm-up

Over partner Burpees

Partner A in plank position

Partner B does burpee-jumps over partner

2 rounds each 0:30

 

Warm-up

Extended Snatch Warm Up Pull Emphasis

Pull to Below Knees

Pull to Above Knees

Pull to High Hang Over

Pull to High Pull

Pull to Muscle Snatch

3 X empty bar only

 

WEIGHTLIFTING

Snatch

EMOM for 6 Rounds

Full Squat Snatch

3 @ 70%

2 @ 75%

1 @ 80%

1 @ 85%

1 @ 80%

1 @ 75%

 

 

METCON

Team of 3

20min AMRAP:

Follow the leader style

 

10 KB man makers 16/24

15 Burpee Pull Ups

20 Wall Balls

250m Row (every 10m = 1)

 

At 20:00

5min AMRAP

Row for calories (switch when needed)

 

Score: total reps + total calories

FRIDAY 12.9.2016

By: 0

Warm-up

Agility Ladder Drills

 

Warm-up

5 Muscle Snatch

5 BHN Press

5 OHS

 

WEIGHTLIFTING

3 Position Snatch

Floor, above knee, power position

2 @ 70%

3 @ 75%

 

WEIGHTLIFTING

Snatch Grip Behind the Neck Push Press

5 X 5 @ 75%

 

METCON

CONNECTIVITY

Partnered Med Ball Sit Ups

Facing each other with feet/legs interlocked.

Both partners do a sit up at the same time passing the med ball to the partner.

100 Reps

 

CONNECTIVITY

Plank to Push Up to Wall Walk

3 Rounds 0:30/0:15

 

Metcon

Elizabeth

21-15-9

Clean, 135# / 95#

Ring Dips

THURSDAY 12.8.2016

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pride-2 pride-4 pride1

PRIDE 2017 FLOAT SIGN UP

Suggested donation to reserve your spot on the float is $100.00.

 

 

 

 

MOBILITY

Barbell Ankle Stretch

0:60 hold

MOBILITY

Pass Through with PVC

WEIGHTLIFTING

EMOM for 5 rounds

Snatch balance

2 sets of 3 reps @ 65%

1 set of 3 reps @ 70%

2 sets of 3 reps @ 75%

STRENGTH

Front Squat

6 X 65%

5 X 70%

5 X 75%

2 sets of 3 @ 80%

METCON

CONNECTIVITY

Hollow Body Holds

Tabata 8 Rounds 0:20/0:10

Arch Hold on Stomach

4 Rounds 0:20/0:10

Wall Walk

4 Rounds 0:20/0:10

Metcon

12 Minute AMRAP

5 Hang Power Cleans 155/115

10 Over Bar Burpees

50 Double Unders

WEDNESDAY 12.7.2016

By: 0

Warm-up

5 Clean Pulls

5 High Pulls

5 Power Cleans

5 Front Squats

WEIGHTLIFTING

EMOM for 5 rounds

Snatch Pull @ 100% of snatch

2 sets of 7

3 Sets of 5

WEIGHTLIFTING

1 Power Clean + 2 Full Cleans

1  Power Clean + 2 full Squat Clean

EMOM for 5 rounds:

2 sets @ 70%

2 sets @ 75%

1 @ 80%

METCON

CONNECTIVITY

Handstand Complex 3

0:30 Nose and Toes HS Hold

20 Shoulder Shrugs

20 Shoulder Taps

20 Straight Arm Hip Taps

2 rounds rest 0:60 between rounds

Metcon

15 Minute AMRAP

20 Wall Balls 20/14

10 Hang Power Snatches 95/65

10 C2B Pullups

TUESDAY 12.6.2016

By: 0

How was yesterday?

 

 

c52d81e82341515ec5e40f0321044db2

 

 

Feeling swole?

 

 

Warm-up

100 Double Unders for Time

STRENGTH

Back Squat

6 @ 65%

6 @ 70%

6 @ 75%

2 Sets of 5 reps @ 80%

WEIGHTLIFTING

Push Press

5 X 5 @ 85%

METCON

4:00 Row for Calories

4:00 KB Snatch for Reps

3:00 Row for Calories

3:00 KB Snatch for Reps

2:00 Row for Calories

2:00 KB Snatch for reps

1:00 Row for Calories

1:00 KB Snatch for Reps