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Wednesday 12.13.17 Posted by admin on December 12, 2017 • No comments

A. Warmup:
DROM
then,
3 sets of:
10 Front Rack Stepups, pick weight
15 Russian KB Swings, pick weight

B. 3 x :30 Max Effort
Assault Bike Calories
-rest as needed between efforts
*Part C will be optional if part B is done with a true maximal output.

C. OPTIONAL
3 sets of:
10 unilateral one arm DB Press, each side
15 RDL, pick weight
20 GHD Situps
40 DU’s

D. Cooldown:
3:00 Lizard Stretch, each side

Tuesday 12.12.17 Posted by admin on December 11, 2017 • No comments

A. Warmup:
DROM
then,
C&J Drills:
2 high hang power cleans
2 hang power cleans
2 Power Cleans
2 Push Jerks
2 Power Clean & Jerks
Snatch:
2 high hang power snatch
2 hang power snatch
2 power snatch
Thruster:
3 pausing front squats
3 thrusters
then,
@ working thruster weight
100m Run
3 PC&J
3 P. Snatch
3 Thrusters

B. Complete the following:
0:00-10:00
1 mile Run
max rep power clean & Jerks, 135/95
rest 3:00
13:00-20:00
800m run
max rep power snatch, 115/80
rest 3:00
23:00-27:00
400m Run
max rep thruster, 95/65

C. Cooldown:
10:00 easy bike or row

Monday 12.11.17 Posted by admin on December 10, 2017 • No comments

A. Warmup:
3:00 Passive hang
5 sets of:
10 Banded Pull Aparts
10 Barbell Good mornings
10 barbell Thrusters

B. Every 1:30 x 10
Press + 1/2 Press, AHAP

C. “Death By Burpee Box Jump”
With a continously running clock perform:
1 Burpee Box Jump Over, 24/20 in in the first 1 min
2 Burpee Box Jump Overs, 24/20 in in the second 1 min
3 Burpee Box Jump Overs, 24/20 in in the third 1 min
… Continuing this for as long as you are able.

D. Cooldown:
3:00 Couch Stretch, each side

Saturday 12.9.17 Posted by admin on December 8, 2017 • No comments

A. Warmup:
Circle up PVC game
*penalties are coaches choice
DROM

B. In teams of 3:
AMRAP in 20:00
Max distance on the rower changing every 2:00
“Angie”
100 Pullups
100 Pushups
100 Situps
100 Squats

*In this workout, one partner will row for 2 minutes while the other 2 work on “Angie”. Alternate reps as needed.

Friday 12.8.17 Posted by admin on December 7, 2017 • No comments

A. Warmup:
5:00 DU Practice
DROM
1:00 banded Shoulder distraction, each side
2 x 1:00 Back Pack Stretch
then,
50 Unbroken KB Swings, pick weight

B. For time:
*30 Assault Bike Cals
3 rounds of:
12 Deadlifts, 155
9 Hang Power Cleans
6 Push Jerks
*20 AB Cals
2 Rounds of:
12 Deadlifts, 155
9 Hang Power Cleans
6 Push Jerks
*10 AB Cals
1 Round of:
12 Deadlifts, 155
9 Hang Power Cleans
6 Push Jerks

C. Cooldown:
Foam Rolling for remainder of class time

Thursday 12.7.17 Posted by admin on December 6, 2017 • No comments

A. Warmup:
DROM
3 x 10 Lateral box step ups, each side
*add weight each round if possible
-Complete 5 renegade rows after each set

B.AMRAP in 15:00
5 Wall Walks
15 Burpees
30 Air Squats

SCALE UP:
AMRAP in 15:00
50′ HS Walk
15 Burpees
30 Pistols, alternating

C. Cooldown:
3 sets of:
25 GHD Situps
25 Back Extensions

Wednesday 12.6.17 Posted by admin on December 5, 2017 • No comments

A. Warmup:
DROM
then,
3 sets of:
10 cal row
:30 L-Sit, total
10 Box Jumps

B. Hang Power Clean, 5RM

C. :30 on/:30 off x 5
Nose and Toes to wall
*Scale as needed

D. Cooldown:
3:00 Lizard Stretch, each side