Category: Uncategorized

Teams of 3:
AMRAP 25:
100/70 Calorie Row, 100 Power Cleans (135/95)
100/70 Calorie Row, 80 Push Jerks (135/95)
100/70 Calorie Row, 60 Front Squats (135/95)
100/70 Calorie Row, 40 Clusters (135/95)
Compare to 12/14/17

Auxiliary
Accumulate 3 minutes handstand hold
OR
Work on shoulder touches or handstand walk

Strength:
12 Min Alternating EMOM
1) 2 Front Squat
2) 4 Back Squat
Climbing if possible

Conditioning:
8 Min
Climb the ladder

1 OHS (95/65) (Adv 135/95)
2 Perfect Push Ups
3 OHS
4 Perfect Push Ups
5 OHS
…

Compare to 10/10/18

Auxiliary work is MANDATORY today
Muscle Up Progressions/Practice
*ask a coach

Strength:
4 Rounds of
1a) 5-10 Strict Pull Ups
1b) 8 Single Leg KB Deadlift
1c) 8 Dumbbell Single Arm Press (each arm)

Conditioning:
10 Min EMOM – 30 sec on/30 sec off
Row for Total Meters

Strength:
3×5
2×3
Deadlift (climbing)

Conditioning:
5 rounds for time
12 V-Ups
9 thrusters (95/65)
1 inside lap

Test
20 min to find a 1rm snatch (power or full)

Conditioning
4 rounds
20kb snatches (53/35)
20 box step ups
20 double unders

Conditioning
Alternating EMOM x 30 Minutes:
Strict Pull Ups x 5-10
250/200m row
Plate Ground-2-Overhead x 15-20
Plate Push x max distance
Rest

Auxiliary
3 Rounds
A) D-Ball baby carry x 150′
B) Pistol Progressions

Strength/Skill/Stability
Back Squat
1 x 6 @ 75%
1 x 3 @ 85%,
1 x 2 @ 90%
2 x 2 @ 95%

Conditioning
30 Strict Handstand Pushups
20 Front Squats (155/105)
50 Double Unders
*5 Burpees EMOM starting at 0:00; no more burpees starting at 10:00

Auxiliary
4 rounds:
A) Dumbbell Bench Press x 8-10
B) Strict GH raises x 10

Strength/Skill/Stability

Alternating emom x 14 minutes:

1 power clean

2 hang squat cleans

Conditioning

1k/800m Row

30 Jumping Lunges

30 Sit Ups

20 Jumping Lunges

20 Sit Ups

10 Jumping Lunges

10 Sit Ups

[Advanced: t2b]

Strength/Skill/Stability
Alternating EMOM x 20:
Strict Pull Ups (or Pull Up Negatives) x 30 Seconds
Banded Lateral Walk x 30 Seconds
Ring Roll Outs x 30 Seconds
Farmer Carry x 30 Seconds for max distance

Conditioning
10 Shoulder-2-Overhead (135/85)
15 Deadlifts
10 Shoulder-2-Overhead (155/105)
15 Deadlifts
10 Shoulder-2-Overhead (185/125)
15 Deadlifts
[advanced: extra round @ 225/155]

Auxiliary
4 Rounds
a) Dumbbell Bench Press × 6 reps
b) Bulgarian Split Squats x 6 Reps each Leg

Olympic

Every 90 seconds for 12:00

1 Power Clean + Jerk

Conditioning
250m Run
40 KB Hi-Pulls
250m Run
40 KB Swings
250m Run
40 KB Goblet Squats
250m Run
*Compare to 5/11/18

Auxiliary

3 sets of Bottoms up strict KB press x 10-12 reps each arm.

Strength/Skill/Stability

Back squat:

5 sets of 10 reps @ 70%, +

Conditioning

20 Dumbbell Snatch

30 Push Ups

20 Dumbbell Snatch

30 Calorie Row

Conditioning

AMRAP in 20:18…

1218m row + 800m run buy in (2018m total), then

12 burpees

31 double unders

18 thrusters (45/35)

HOLIDAY SCHEDULE: regular classes today, except no late class (6:30 PM). We will be closed for New Years Day tomorrow.

Olympic
Split Jerk
5 Sets of 2 Reps

Conditioning
25 Burpee Box Jump Overs
400m Run
25 Dumbbell Snatch (choose load)
400m Run
25 Toes-2-Bar
400m Run
10 Burpee Box Jump Overs

Olympic
Every 90 seconds for 12:00…
Hang Clean + Front Squat

Conditioning
5 Rounds:
2 Power Cleans (185/125)
10 Tall Wall Balls (11’/10′)
[Adv: 225/155, Heavy Ball]

Auxiliary
Incline Bench Press: 3 x 8

Back Squat
6 x 3 @ 85%

Conditioning
3 min: 500m row, then ME power snatch (135/95)
3 min rest
3 min: AMRAP: 5 dips, 5 strict pull ups
3 min rest
3 min: 500m row then ME jumping back squats (45/35)
*Compare to 4/25/18

Auxiliary
2 Rounds:
A) 1 set of dips to failure
B) 1 set of strict pull ups to failure

Reminder: We are only offering our regular morning classes today and we are closed for Christmas Day tomorrow.

12 Days of Christmas

1- Farmer Carry – 1 Inside Lap (70m)
2- Wall Climbs
3- Dead Lifts (225/155)
4- Strict Pull Ups
5- Burpees
6- Push Jerk (135/90)
7- Toes-2-Bar
8- Wall balls 20/14
9- Kettlebell Swings (53/35)
10- Walking Lunges (R+L=1; use same implement and load as for your farmer carry)
11- Hang Power Cleans (135/93)
12 – Front Squats (135/93)

The order of movements and the number of reps are the same as the song:
1.
2, 1.
3, 2, 1.
4, 3, 2, 1.
5, 4, 3, 2, 1. And so on…

We recommend challenging yourself on the gymnastics movements (Wall Climb, T2B, Pull Ups) and the Farmer Carries – choose a high difficulty level for these movements as long as you can maintain good positioning.  Scale generously with the barbell movements.  Keep in mind the equipment and space needs of others, and share equipment if feasible. This will likely take longer than you expect.

ANNOUNCEMENT: Next week’s holiday schedule, we will be open in the morning on Monday, December 24, and closed on Christmas Day.  Monday morning classes will be at 5:30, 8:00, and 9:00 AM. 

Test

1 set of double KB Front squats for max reps

Conditioning
50 Wall Balls (20/14)
50 Pull Ups
50 Step Ups (24/20)
50 Overhead Squats (45/35)
50 Push Ups
50 Sit Ups
Compare to 12/1/17

Auxiliary
3 Rounds
A) D-Ball baby carry x 150′
B) Pistol Progressions

Strength/Skill/Stability
“Abdominate”
A) Straight Arm Russian Twist w/Plate x 30 seconds – Slow tempo
B) Bird Dogs w/1-second pause @ top x 40 seconds
C) Scissor Complex x 30 seconds
D) Weighted Plank x 30 seconds

Conditioning
4×3 Minute AMRAP
1) 30/24 Cal Row, then Max Effort Strict HSPU
2) 30/24 Cal Row, then Max Effort Shuttle Run
3) 30/24 Cal Row, then Max Effort KB Swing
4) 30/24 Cal Row, then Max Effort Dumbbell Snatch (choose load)

*rest 3 minutes between rounds

Olympic

Every 90 seconds for 12:00…

Hang Snatch + Overhead Squat

Conditioning
1) 5 Minute “Cindy”:
Then, 2 minutes rest, then…
2) 5 Minute AMRAP:
5 Dead Lifts (135/85)
5 Hang Power Cleans (135/85)
5 Burpees
Then, 2 minutes rest, then
3) 5 Minute “Cindy”
*compare to 5/8/15

Auxiliary

3 Rounds:

A) Banded Straight Arm Lat Pulldowns x 10 Reps
B) Strict GH Raises x 10 Reps (or Banded Hamstring Curls)

Strength/Skill/Stability
Back Squat
1 x 6 @ 70%
1 x 5 @ 75%
1 x 4 @ 80%
1 x 3 @ 85%
1 x 3 @ 90%
1 x 2 @ 95%

Conditioning
4 Rounds for Time
12 Toes to Bar
9 Thrusters (115/75)
3 D-Ball to Shoulder (150/100/80/30)

*Compare to 1/12/17

Auxiliary
Muscle Up Drills – ask a coach for help.