December 16, 2019

Fitness

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Strength

Pause Back Squat 5-5-5-5-5

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Conditioning

For time:
20 KB Push Presses, 35/25lbs.
18/14 Cal. Row
16 HSPU
*Rest 2:30 mins X 4*

Sport

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A. Back Squat, 4x5@80%
-

B. For time:
20 KB Push Presses, 35/25lbs.
18/14 Cal. Row
16 HSPU
*Rest 2:30 mins X 4*

-
C. AB 30 mins

December 16, 2019

BARBELL CLUB

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TBD

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___________________________

ENDURANCE

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Every 6 min. X 36 min:
Row 400m/300m
Shuttle Run x 12
Ski 400m/300m

December 15, 2019

ENDURANCE

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For time:

30-20-10
AB cals.
Burpees

 

Immediately into...
 

For time:

30-20-10
Row cals.
Box Jump Overs 24/20"

 

Immediately into...
 

For time:

30-20-10
Ski cals.
Burpees

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___________________________

POWER!

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A. Deadlift 3x8 Touch and Go with 3 second eccentric
 

B. KB Paused Goblet Squat 4x12
 

C1. Side Plank 3x:20 per side
C2. Tall Kneeling Band Facepulls 3x2

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___________________________

GYMNASTICS

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A. Beat Swing on Box 4x10/leg
...

December 14, 2019

Squad WOD

Conditioning

AMRAP 25 mins:
35 Cal Row

25 DB Clusters, 50/35lbs

15 BBJO, 30/24"

December 14, 2019

Structure

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Strength:

Max Distance SB carry in :30
x 3 attempts

-

Conditioning:
10 rounds
50ft bear crawl
10 SB toss over bar
50ft bear crawl

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*alternate rounds with a partner*
**relay race style-tag partner**

Endurance

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A. For time:
Row 1,000m

- Rest 5 min -

B. 2:00 Row @5s faster than 1K
*Rest 90s X 5 sets*

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Barbell Club

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A. Clean & Jerk - 5x2-3 @70-80%
 

B. Hang Snatch - 5x2-3 @70-80%
 

C. Clean Pull - 5x3-5 @70-85%
 

D. Weighted Sit...

December 13, 2019

Fitness

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Strength

Sumo Deadlift 5-5-5-5-5

-

Conditioning

For total time:

35 OHS, 95/65lbs.
35 Burpees

- Rest 5 minutes-

35 Thrusters, 95/65lbs.
35 Box Jumps, 24/20"

Sport

-

A. Sumo Deadlift 1RM
-

B. For total time:

35 OHS, 95/65lbs.
35 Burpees

- Rest 5 minutes-

35 Thrusters, 95/65lbs.
35 Box Jumps, 24/20"

-

C. EMOM 10 min:
Even: Max ring dips
Odd: 55 DU

December 12, 2019

Fitness

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Conditioning

5 rounds for time:
8 Hang Clean & Jerks, 115/75lbs.
11 T2B
13 cal. Ski

Sport

-
A.. 4 rounds for time:
8 Hang Clean & Jerks, 115/75lbs.
11 T2B
13 cal. Ski

 

B. 30 min:
Row for distance

December 12, 2019

Power!

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A. Tempo Bench Press 3x8
 

B. Close Grip Bench Press 3x10
 

C1. DB Rows 3x12
C2. Pushup 3x12

Barbell Club

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A. Hang Snatch - 5x2-3 @70-80%
 

B. Pause Jerk Dip + Split Jerk - 5x2-3 @70-80%
 

C. Jerk Dip - 5x3 @80-100% of FS
 

D. Toes to Bar - 3x10

December 11, 2019

BARBELL CLUB

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A. Power Snatch - 5x2-3 @70-80%
 

B. Power Clean + Power Jerk - 5x2-3 @70-80%
 

C. Front Squat - 5x2-3 @70-80%

D. Jerk Dips - 5x2-3 @70-85% of FS
 

E. Good Morning - 5x5

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___________________________

ENDURANCE

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For time:
Row 21/15 cals.
AB 15/12 cals.
Ski 9/6 cals.

*Rest 2 min. X 5 sets (build)*

GYMNASTICS

_

A. Beat Swing on Box 4x10/leg
 

B. Single Leg Kipping Pull-Up 4x6/leg
 

C. Kipping Pull-Up 4x4
 

D1. Chin Over Bar Hold...

December 11, 2019

Fitness

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Strength

A1. Front Squat 5-5-5-5
A2. Russian Twist + Ball Slam, 4x12 alt

Conditioning

3 rounds for time:

22 Barbell Lunges, 95/65lbs.

15 HSPU

Sport

-

A. Every 90 seconds for 9 mins:
3 Front Squats + Jerk@75-90%

 

B. 3 rounds for time:
22 OH Lunges, 95/65lbs.
15 HSPU

 

C1. Single arm DB floor Press, 4x4-6/arm
C2. P-Bar Pushups, 4x10-15

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