Monthly ArchivesDecember 2014

Strength: Front Squat
Squat + 1/4 Squat: Work to a heavy set
Rest 2 minutes between each lift
WOD: Grilled Cheese Sammich
EMOTM: 15 Minutes
Minute 1: 5 Power Snatch (135/95)
Minute 2: 10 Box Jumps (20)
Minute 3: 10 HR Push-Ups
TRAVEL WOD:
15 Minute AMRAP:
Minute 1: 8 DB Hang Clean
Minute 2: 8 Burpees
Minute 3: 20 Air Squats

Strength: Find a Max Hang Clean
PB & J:
7 Minute AMRAP:
5 Power Cleans (185/115)
5 Lateral Barbell Burpees
Rest 5 Minutes
7 Minute AMRAP:
5 OHS (185/115)
20 DU’s (60 Singles)
These should be heavy but not so heavy that you are having trouble with the lifts.
If you cannot squat below parallel on the OHS you will need to drop to a [...]

Strength: Back Squat
5@ 70%, 5@ 75%, 3@ 80%, 3@ 85%, 1@ 90%, 1+@ 95%
We should not be setting PR’s here. The max is 95%. Stick to this please.
Two Person Team WOD: KING CANDY
800m Row
30 C2B Pull-Ups
30 Push Press (155/115)
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40 TTB
40 Push Jerk
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50 Pull-Ups
50 S2OH
Do a Push Press for Push Press.  Do a Push Jerk for [...]

Class Schedule: 6:30, 7:30, 8:30, 9:30 AM and 12:00 PM Only.
There are no evening classes scheduled for tomorrow.
Strength: Deadlift
3@ 70%, 3@ 75%, 3@ 80%, 3@ 85%, 3+@ 90%
“Whale’s Tail”
3 Rounds
50 DU’s (150 Singles)
20 HSPU
10 Clean and Jerks (135/95)
Rest 3 Minutes
TRAVEL WOD:
Warm-Up: 800m Run
3 Rounds:
50 Air Squats
20 DB Press
10 Burpees

Class Times:
7:30, 8:30 and 9:30 AM Only
“12 Days of Christmas WOD”
1 Squat Clean Thruster (135/95)
2 DL (135/95)
3 Box Jump Overs (30/24)
4 Lateral Barbell Burpees
5 Pull-Ups
6 Push Press (135/95)
7 Front Squats (135/95)
8 KB Swings (55/35)
9 TTB
10 OH Alt. Weighted Lunges (45/25)
11 C2G Push-Ups
12 Squat Snatch (135/95)
Complete this workout as if you were going through the ‘12 [...]

Strength: Push Press
3@ 70, 3@ 75, 3@ 80, 3@85, 3+@ 90
Strength II: Find a Max Hang Snatch
“JavierWeGo”
500m Row
50 Wall Balls (20/14)
50 CF Box Jumps (24/20)
50 Push Press (75/45)

The schedule for the week will be as follows:
Monday, Tuesday – Regular Schedule
Wednesday – 7:30, 8:30 and 9:30 AM Only
Thursday – Closed: Merry Christmas!!!!
Friday – 6:30, 7:30, 8:30, 9:30 AM and 12 PM Only
Saturday – 9 AM
Sunday – 7-9 AM Open Gym
 
Strength: Back Squat
3@70, 3@75, 3@80, 3@85, 3+@90
“Sleigh Ride”
2 Person Partner WOD: 20 Minute Time [...]

Warm-Up: 3 Min EMOTM:
15 Wall Balls + 5 Push-Ups
Strength: Snatch + OHS 
Work to a Heavy Set
“MILF On The Shelf”
5 Rounds:
2 Snatch (Choose a challenging weight)
10 TTB
10 CF Box Jumps (24/20)

Strength: Front Squat
Work to a 1RM
“Peppa”
21-15-9
Deadlift (225/135)
50 DU’s (150 Singles) After Each Set of DL’s

Warm-Up:
Row As Many Meters As Possible in 3 Minutes
“I Didn’t Hear No Bell”
4 Rounds:
200m Run
6 Power Cleans (185/135)
12 HSPU
Cool Down:
100 Ab Exercises Of Your Choice