December 19, 2019

Power!

-

A. Tempo Back Squat 3x4
 

B. Block Bench Press 3x5
 

C. Deficit Deadlift 2x8
 

D. Hollow Rock 3x10

Barbell Club

-

TBD

December 18, 2019

BARBELL CLUB

-

A. Hang Clean - 5x3 @70-80%
 

B. Split Jerk - 5x2-3 @70-85%
 

C. Deficit Clean Deadlift - 5x3-5 @80-85%
 

D. Push ups - 5x10

-

___________________________

ENDURANCE

-

For time:
AB 25/20 cals.
15 Burpees
AB 25/20 cals.

*Rest 3 min. X 5 sets*

GYMNASTICS

_

A. Single Leg Kipping Pull Up 4x4
 

B. Standing Butterfly Sequence 4x8
 

C. Single Leg Butterfly 4x6
 

D1. Hanging Hollow Hold 3x20s
D2. Strict Pull Up 3x12

-

December 17, 2019

Fitness

-

"Open WOD 20.4 (scaled)"
For time:
30 box jumps, 24/20 in.
15 clean and jerks, 65/35 lb.
30 box jumps, 24/20 in.
15 clean and jerks, 95/55 lb.
30 box jumps, 24/20 in.
10 clean and jerks, 115/75 lb.
30 med ball step-ups, 20/14 lb.
10 clean and jerks, 135/95 lb.
30 med step-ups, 20/14 lb.
5 clean and jerks, 155/115 lb.
30 med ball step-ups, 20/14 lb.
5 clean and jerks, 185/135 lb.

Sport

A. "Open WOD 20.4 (scaled)"

For time:...

December 17, 2019

Power!

-

A. Back Squat 2x8
 

B. Bench Press 3x8
 

C. Deadlift 12x1@50%
 

D. Medball Sit-ups 2x20

Barbell Club

-

A. Snatch High Pull - 5x2-3 @60%
 

B. 3-Level Snatch - 5sets @70-80%
 

C. Back Squat - 5x3-5 @80-85%
 

D. Pendlay Rows - 3x8

December 16, 2019

Fitness

-

Strength

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

-

Conditioning

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

Sport

-

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

-

A. Clean High Pull - 5x2-3 @55-65%
 

B. No Feet Power Clean - 5x2-3 @70-80%
 

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

D. Narrow Grip Bench Press - 3x8
 

E. DB Sidebends - 3x10

-

___________________________

ENDURANCE

-

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

December 15, 2019

ENDURANCE

-

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

-

___________________________

POWER!

-

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

-

___________________________

GYMNASTICS

-

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

-

Strength:

Max Distance SB carry in :30
x 3 attempts

-

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

-

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

Endurance

-

A. For time:
Row 1,000m

- Rest 5 min -

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

-

Barbell Club

-

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

-

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

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