WU: 20 Reps of
1 OHS + 1 BTN press
Oly: Power Snatches
7×3 @ 50% of 1rm
S/S: N/A
“Cindy” FT
AMRAP 20
5 Pull Ups
10 Push ups
15 Air Squats
12/17/18
17
Dec
2018
11/14/18
14
Dec
2018
Merry Christmas!!
12 Days of Christmas
1 Sumo Deadlift High-Pull (75/55 lb)
2 Thrusters (75/55 lb)
3 Push Press (75/55 lb)
4 Power Cleans (75/55 lb)
5 Power Snatches (75/55 lb)
6 Kettlebell Swings (53/35 lb)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double-Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lb Plate)
12/13/18
13
Dec
2018
Wod + Recovery
EMOM 12
M1: 6 Strict Pull ups
M2: 8 OH Lunges
M3: 10 Ring Rows
*30 sec High plank after each min
Cat-Cows
Horse Stance
Downward Dog
Calf-Stretch
12/12/18
12
Dec
2018
WU: EMOM 5
7 Burpees
Oly: Mid-Hang Power Cleans
7x3 @ 50% of 1RM
S/S:
1)4x3 Medball DB chest press (Heavy)
2)4xME Strict TTB
Cond: For Time
3 rounds
50 DU / 150 SU
25 Push Ups
25 Box Overs with 50/35#
*20 Min Time Cap
RX 50/35 + DU
S1 35/25
S2 20/15
12/11/18
11
Dec
2018
WU: Core Tabata
Russian twists
Sit ups
Hip ups
Hollow hold/rocker
Oly:N/A
S/S
1) 4×3 Defecit Dead Lifts (Medium Weight)
2) 4×20 SL RDLs (No Weight
Cond: For Time
500m Row
Finisher: 30 V-Ups
12/10/18
10
Dec
2018
WU: 20 Mid Hang Power Snatch with pvc/bar
Oly: Mid Hang Power Snatch
7x3 @ 50% of 1rm Snatch
S/S: BTN Strict Press
4x3 (HAP)
Cond: Death By EMOM
M1: 1 Front Squat
M2: 2 Front Squat
M3: 3 Front Squat...
RX 115/75
S1 95/55
S2 75/35
12/7/18
07
Dec
2018
WU:
2 x 20sec
Dead Hang 5 x 5 sec
pvc Press Out
20 squat jumps
Oly: Push Jerks5x3 @ 50% of 1rm Push Jerk
S/S: 30 TTR
Cond. AMRAP 12
7 Dead Lifts
7 STOH
7 Bar Facing Burpees
RX 95/65
S1 65/45
S2 45/35
12/6/18
06
Dec
2018
Recovery
1)Snatch
a)Y-Stretch
b)BTN Presses
2)Clean
a) Tricep Stretch
b) Prayer Stretch
3)Jerk
a) Dead Hang
b) OH Shoulder Elevation
4)Squat
a) Russian baby makers
b) Ankle Smash
5)Dead lifts
a)Back Pulls
b)OH Side bends
Remaining time is for you!! Work your weaknesses.
12/5/18
05
Dec
2018
WU:
20 AS
20 Elbow wraps
20 Pull unders
Oly: High Hang Power Clean
7×3 @ 50% of 1rm clean
S/S:
1) 3×10 RDLs
2) Pull up progressions
Cond: For Time
21-15-9
Pull ups
Sit Ups
12/4/18
04
Dec
2018
WU:
Row 500m
20 Swing kicks
20 Gate swings
2×50 Band shoulder extension
Oly:N/A
S/S: 3 Rounds
ME Dead Hang
12 DB Low Rows (6 ea. Side)
Cond: For Time
150 Back Squats
*Everytime you re-rack = 5 burpees
RX 135/95
S1 95/65
S2 65/45
**20 MIN TIME CAP**
