Weekend in December

     During the month of December we will not have "organized" competitor training due to holidays and travel schedules. We will post work for Saturdays to do during open gym. On Sunday, please try to hit something you have missed during the week, squat or get outside and run! Weekends will start back up after the new year.

     Trainers are more than welcome to let people know if and when they will be at the gym if groups want to get together.  Please enjoy your time with your family, maybe take a little extra rest ::cough:: ::cough:: and chose this time to work on some weaknesses.

25.3

STRENGTH

      Front Squat
           5 @ 60%, 6 @ 65%, 2 x 6 @ 70%

     Deadlift
           5 x 3 banded @ HAP

COMP WOD
     No meeting time. Do on your own during the AM.

     At 0:00
     EMOM for 10 Min
     1 Round of Cindy
          5 Pull Ups
         10 Push Ups
         15 Squats

     At 15:00
     "Diane"
          21-15-19
          Deadlifts (225/155)
          HSPU
 
     At 25:00
     "Amanda'
          9-7-5
          Squat Snatch (135/95)
          Muscle Up

25.2

STRENGTH

     Bench Press
     10 x 1 @ HAP

CLASS WOD

     20 Min EMOM
     Even: 40 Double Unders
     Odd: 12 Burpees

COMP WOD

     At 0:00
       Grace (135/95)
            30 Power Clean and Jerks for Time
     At 10:00
       Heavy Grace (155/105)
            30 Squat Clean and Jerks for Time

25.1

AM STRENGTH

     1. Back Squat
        3 @ 70%, 3 @ 80%, 3 x 2 @ 85%

     2a. Romanian Deadlift
          4 x 5 @ HAP

     2b. Sots Press
           4 x 5 @ HAP

CLASS WOD (5PM)

      Open WOD 14.4
      14 Minute AMRAP
      60 Calorie Row
      50 Toes to Bar
      40 Wall Balls (20/14)
      30 Cleans (135/95)
      20 Muscle Ups

COMP WOD (6PM)

      Isabel
      30 Snatches for Time

24.4

STRENGTH

     Front Squat
     5 @ 75%, 3 @ 85%, 1 @ 95%, 1 @ 105%

COMP WOD

     10 AM....Santa's Coming....

24.3

STRENGTH

     1. Front Squat
          5 @ 60%, 3 @ 70%, 3 x 3 @ 75%

     2. 20 Min EMOM
         Even: 1 Banded Deadlift @ HAP with one green band
         Odd: 3 to 5 strict weighted pull ups

GRUNT WORK

      6 Min EMOM
      8 Russian KB Swings @ HAP

CLASS WOD

      In teams of two...

      Four Rounds

      300 M Row

      Max Rep Wall Balls (20/14)

      *Partner rows while other partner completes wall balls


     

24.2

STRENGTH:

     1 Bench Press
        8 x 2 @ 75% or HAP every 90 seconds

     2a. Pendlay Row
          5 x 5 @ HAP

     2b. DB Curl
          5 x 6 @ HAP each arm

CLASS WOD

      12 Min AMRAP
      30 Double Unders
      10 HSPU
      15 KB Swings (2/1.5)

COMP WOD

      5 Rounds for Time...
      5 Power Snatch (135/95)
     10 Wall Balls (20/14)
      1 Muscle Up (Add one muscle up each round)

24.1

AM STRENGTH

     1. Front Squat
          5 @ 80%, 2 @ 90%, 2 x 1 @ 100%

     2. 15 Min to work up to Heavy Snatch Single

     3.  5 Min EMOM
             2 Hang Power Snatch + 1 Power Snatch @ HAP

CLASS WOD 5PM

     3 Rounds for Time...
     30 Toes to Bar
     15 Clean and Jerks (155/105)

COMP CLASS 6PM
   
     5 Rounds For Time...
         5 Deadlifts (275/185)
        10 Burpees

MIDLINE

     5 Turkish Get Ups Each Arm

23.5

STRENGTH

    1. 15 Min to establish 1RM Clean

    2. 5 Min EMOM
        Clean Pulls @ 110% to 120%

    3.  5 Min EMOM
         Clean Deadlift @ 130%
       

COMP WOD

     1 PM. Tell your friends.

23.4

STRENGTH
   
     Back Squat
          3 @ 75%, 3 @ 85%, 2 x 2 @ 95%

     Incline Bench Press
           4 x 6 @ 80%

COMP WOD
    Noon

23.3

STRENGTH

    1.  Front Squat (do these instead of class Back Squats...do not squat twice)
         3 @ 75%, 3 @ 85%, 3 x 2 @ 95%

     2. 15 Minutes to Est...
         1 Rep Max Squat Clean
             Go from blocks, above the knee

     3. 15 Minutes to Est...
         1 Rep Max Jerk

CLASS WOD
    500M Row
        then
    15-12-9
    Hang Power Snatch
    Toes to Bar
     HSPU

COMP WOD
    5 Min AMRAP
    20 M KB Farmers Carry
    9 Double Arm Russian KB Swings
    7 Double Arm KB Snatch
    5 Double Arm KB Hang Clean and Jerk

23.2

AM STRENGTH

      1. 15 Minutes to Establish 1 RM Snatch

      2.  5 Min EMOM
           5 Snatch Pulls @ 110% to 120%

      3.  5 Min EMOM
           3 Snatch Grip Deadlift 150% to 175%

      4.  10 x 1 Bench Press @ HAP


CLASS WOD 6PM
    12 Min AMRAP
          5 Burpees
         10 KB Swings
         30 Double Unders

COMP WOD
      Alternating Tabata (8 Min)
          Jumping Squats
          Strict Pull Ups

23.1

AM STRENGTH

     1. Front Squat
          2 @ 60%, 2 @ 70%, 2 x 6 @ 75%

     2. EMOM for 12 Min
         Even: 5 Bent Over Barbell Rows @ HAP
         Odd: Max Rep DB Push Press (70/50)

CLASS WOD 5PM
     Five Rounds for Time...
     12 Deadlifts (155/105)
      9 Hang Power Cleans (155/105)
      6 Shoulder to Overhead (155/105)
    10 Pull Ups

COMP CLASS 6PM in the Annex
     In Teams of Two with one minute rest between each part...
          Part 1
               4 Min Max Rep Atlas Stone to Shoulder
                     Partners alternate every six reps
         Part 2
               4 Min Max Rep Burpees with Partner Deadlift Hold  (315/205)
                     Partners alternate every time DL bar is dropped
         Part 3
               4 Min Max Distance HS Walk with Partner Overhead Hold (185/115)
                     Partners alternate every time partner falls from handstand walk
 
   

22.4

STRENGTH

     Front Squat
     4 @ 75%, 4 @ 85%, 4 x 3 @ 90%

COMP WOD

     12PM. Tell your friends.

22.3

STRENGTH
   
     Back Squat
          4 @ 65%, 4 @ 70%, 4 x 3 @ 75%

     Fittest Games Lottery
          5 Minutes to establish a 3RM snatch
          1 Minute Max Bar Muscle Ups

CLASS WOD
     "Sham"
      7 Rounds for Time
      11 Bodyweight Deadlifts
      100 M Sprint

SKILL/MIDLINE
     4 Rounds NFT
          3 KB TGU Each Arm
          10 Glute Ham Raise
          10 GHD Sit Ups

22.2

STRENGTH

1.  Deadlift
     6 x 3 @ HAP across the board

2a. Bent Over DB Row
     5 x 5 each side (one arm at a time) @ HAP
2b. Incline DB Press
      5 x 5 @ HAP

CLASS WOD (6PM)
     Four Rounds for Time...
     12 Overhead Squats
     12 Toes to Bar
     12 Heavy Russian KB Swings

COMP WOD (7PM)
     For Time...
     2K Row
        then...
     15-12-9
         Pull Ups
         Hang Power Clean (155/105)

22.1

STRENGTH

Front Squat
     5 @ 70%, 5 @ 75%, 5 x 3 @ 85%

Bench Press
    10 x 3 @ 79%

CLASS WOD
     30 Thrusters (75/55)
     1,000 M Row
     30 Thrusters (75/55)

COMP WOD
     10 Rounds...
          2 Power Clean and Jerk
          2 Power Snatch
          Beasts (155/105)
          Ninjas (135/95)

21.5

COMP WOD
    3 PM