12/31/2018

Strength/Skill

A1. Close grip bench press
8-8-8-4-4-4
A2. 4 reps Weighted Strict pull-ups AHAP

WOD

AMRAP 24
400m Run/Row
36 Air Squats
24 Alt DB SA Snatch (50/35)
12 Burpee over DB

12/29/2018

WOD

500m Row
40 Air Squats
40 Sit-ups
40 Push-ups
40 Pull-ups
400m row
30 Air Squats
30 Sit-ups
30 Push-ups
30 Pull-ups
300m row
20 Air Squats
20 Sit-ups
20 Push-ups
20 Pull-ups
200m Row
10 Air Squats
10 Sit-ups
10 Push-ups
10 Pull-ups

12/26/2018

Strength/Skill

Back rack barbell step up step down (20″ box)
5 Rounds
6-6-6-6-6

WOD

5 RFT (or 20 min Time Cap)
5 OHS (135/95)
10 T2B
15 KB/DB squat cleans (55/35)
20 DU

Post:time/weight

12/24/2018

WOD

12 DAYS OF CHRISTMAS
1 DB Devils Press (35/20)
2 Manmakers (35/20)
3
Slam ball Clean OTS (50/35)
4 Slam balls (50/35)
5 Burpee box jump overs (24/20)
6 Pistols
7 Bear complex (95/65)
8 Deadlifts
9 T2B
10 C2B
Pull ups
11 HSPU 12 MU (bar/rings)
RX+
Devil Press & Manmakers @ (50/35) Bear Complex (115/75)

ALL 7 REPS MUST BE TNG AND UNBROKEN!!!

12/21/2018

Strength/Skill

Strict Press
10 min to build up to 5 RM
Then
EMOM 5
5 reps @ 70% of 5 RM

WOD

4RFT
400m Run/Row
20 Wall Balls
20 SDHP (75/55)
20 Push Press
*25 Min Time Cap

12/20/2018

Strength/Skill

Deadlift
6 min to build up to 75%
Then EMOM 10
1 rep @ 75%
Focus on good form

WOD

December’s AOTM – Brittany Campbell

“NURSE’S ORDERS”
AMRAP 20
12 Deadlifts (125/85)
10 Windshield Wipers
8 Floor Press
6 Power Cleans
4 Push Jerks
2 Rope Climbs

Post Rounds + reps

12/19/2018

Strength/Skill

Power Snatch 5×5 TNG
5 Rounds @ 2 min
50%-60%-70%-75%-70%

WOD

For Time
12-9-6-3-6-9-12
MB Cleans (20/14)

Tricep Dips
Burpees

RX+ Weighted Tricep Dip (35/20)
 

 

12/18/2018

WOD

EMOM 30
1st Min- 6 Devil Press (55/35)
2nd Min- Cal Bike (10/8)
3rd Min- Rope Climb (2/1)
4th Min- 150m Row (10/8)
5th Min- 1 Round of CINDY

12/17/2018

Strength 

Back Squat 4×8
Rounds @ 2 min
55%-60%-65%-70%

Skill

EMOM 6
Max Unbroken HSPU
Post: Unbroken reps/round

WOD

Jumping Fran
21-15-9
Thrusters (95/65)
Pull-ups
DU’s x2

12/15/2018

Coach led warm up & mobility

WOD

For Time
1200m Run/Row
30 Burpees
30 Thrusters (95/65)
120 DUs

*Rest 3 Minutes
800m Run
20 Burpees
20 Thrusters
80 DUs
*Rest 3 Minutes
400m run
10 Burpees
10 Thrusters
40 DUs