December 30th

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1. competition stance deadlift: 65% x 3 reps x 8 sets

2. Block pull: 70% x 5 reps x 2 sets

Wod:

 

15-12-9-6-3 reps for time of:

Chest to bar pull-up

135 pound Clean and jerk

Push-up

Core: 30 plate sit ups

 

December 29th

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Complete 1 round of the following and then rest 2 minutes.  Repeat x 4 rounds.

 

Backward sled drag x 100′

 

3 deadlifts @ 75%

 

Forward sled drag x 100′

 

3  deadlifts @ 75%

 

Choose weights that will force you to finish each round right around 2 minutes.

 

 

Team Saturday

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In Teams of 4

AMRAP in 20 minutes

250m Row/300m Run

Slam Ball (Reps)

Push press 95/65# (Reps)

Turkish get ups 35/18#(Reps)

 

Each team member will start in 1 of 4 stations. Team member A will return from the run/row and take over on the slam ball. The team member on the slam ball will move to push press and push press will move to the Getups. Get ups will take off on the Run/Row and the rotation will continue for the duration of the 20 minutes.

 

 

December 27th

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explosive squat

1. Back squat: 65% x 3 reps x 8 sets

2. Front squat: 70% x 5 reps x 2

sets

3. pause squat (pause at parallel): 60% x 8 reps x 2-3

sets

Wod:

21-15-9 reps

Front squat 155/105#

Toes 2 Bar

December 22nd

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Holiday schedule:

Gym closed dec 24-26

Merry Christmas!

 

heavy Deadlift

1. competition stance deadlift: 80% x 2 reps x 5 sets

2. Block pulls: 85% x 1-3 reps x 2 sets

 

Wod

5 rounds

200m run

15 thrusters 95/65#

Core: 2 min russian twists

Team Saturday

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Teams of 2

10 min to build to 1rm Strict press

Wod:

Team WOD | Two Person

1 person works & 1 person (active rest)

100 KettleBell Swings (Jumping Jacks)53/35#

100 Pull Ups (Plank)

100 KB Single Arm Power Cleans (Mountain Climbers) 53/35

100 KB Single Arm Push Press (Feet 6″ off Ground)53/35

100 KettleBell SDHP (Just Rest & Get Ready for the next one…)53/35

100 KB Goblet Squats (Hold bottom of Air Squat)53/35

1) Hang Clean and Jerk 10×1+1 at 90% :90 2) Squat 65×5,70×4,75×3,80×2,85×1 3) Metcon

Can’t work on reps if other person isn’t doing the (active rest),

100 Reps as team, split anyway you want

 

 

December 20th

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Establish a 1 rep max Clean & Jerk

WOD:

“Filthy Fifty”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

December 17th

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20min to establish 1rm snatch

WOD:

“isabel”

30 snatches for time

135/95#

 

CORE: 2min me half moons

rest 1min

2min me ab mat situps