Category : Uncategorized

Monday’s WOD – 12.17.18

STRENGTH

Back Squat (6×2, tempo)
4 Second Negative –  2 Second Pause (in squat) – stand at regular speed

Set #1 – 60% of 1RM Back Squat
Set #2 – 62%
Set #3 – 64%
Set #4 – 66%
Set #5 – 68%
Set #6 – 70%

METCON

21-15-9 (Time)
Box Jump Overs, Power Cleans
CTB Pull-Ups, Front Squats
Lateral BB Burpees, Push Jerks

Rx Box – 24″/20″
Rx Barbell – 115/80

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Saturday’s WOD – 12.15.18

METCON

In Teams of 3:

AMRAP 30 (Rounds and Reps)
8 Dumbbell Hang Clean and Jerks (50/35)
10 Medball Squat Jumps (30/20)
8/6 Calorie Bike

Inside today’s conditioning, teammates complete a full round before switching. When the entire team has each gone through the triplet once, that is three rounds. Score is total rounds plus any partial repetitions.

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Friday’s WOD – 12.14.18

STRENGTH

Front Squat (1×1)
5 Repetitions @ 78%
3 Repetitions @ 82%
1 Repetition @ 86%
1 Repetition @ 88%
1 Repetitions @ 90%

METCON

For Time
1 Toes to Bar, 10 Deadlifts
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift

Deadlift – 225/155

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Thursday’s WOD – 12.13.18

METCON

For Time
10 Squat Cleans (60%) + 2 khspu
8 Squat Cleans (68%) + 4 khspu
6 Squat Cleans (75%) + 6 khspu
4 Squat Cleans (83%) + 8 khspu
2 Squat Cleans (90%) + 10 hspu

STRENGTH

Bench Press
10,8,6,4,2
Build to heavier than last week

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Wednesday’s WOD – 12.12.18

STRENGTH

Snatch (10 min EMOM x 1 power snatch)
Minutes 1-5 – 1 Hang Power Snatch + 1 Power Snatch
Minute 1 – 60%
Minute 2 – 64%
Minutes 3+4+5 – 68%

Minutes 6-10 – 1 Power Snatch
Minute 6 – 72%
Minute 7 – 76%
Minutes 8+9+10 – Build to a heavy single, based off feel.

METCON

3 Rounds (Time)
10 Power Snatches (115/80)
20 Box Jump Overs (24″/20″)
30 Wallballs (20/14) Females to a 9′ Target

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Tuesday’s WOD – 12.11.18

METCON

AMRAP 15 (Rounds & Reps)
45/31 cal bike
21 ab-mat sit-ups
15 C2B pull-ups
9 power cleans 185/135

rower 30/21
or heavy db ball sub power cleans

METCON

3 Sets (No Measure)
8 weighted glute bridges
24 banded good mornings
Max Effort L-sit on paralettes
– 2 minute rest in between –

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Monday’s WOD – 12.10.18

STRENGTH

Back Squat (5/3/1/1/1)
5 Repetitions @ 78%
3 Repetitions @ 82%
1 Repetition @ 86%
1 Repetition @ 88%
1 Repetition @ 90%

METCON

“Freddy Krueger”

21-15-9 (Time)
Kettlebell Swings (70/53)
Lateral Barbell Burpees

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Friday’s WOD – 12.07.18

STRENGTH

Front Squat (3×5)
1 Set of 5 @ 71%
1 Set of 5 @ 74%
1 Set of 5 @ 77%

METCON

3 Rounds (Time)
15 Chest to Bar Pull-Ups
20 Kipping HSPU
25 Wallballs (20/14) *Females to a 9′ Target
30/21 Calorie Row

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Thursday’s WOD – 12.06.18

STRENGTH

Clean (1 complex x 5, build by feel)

On the 2:00 x 5 Sets:
1 Squat Clean
1 Hang Squat Clean (knee-level)
1 High Hang Squat Clean (high thigh)
Split Jerk

Bench Press (10,8,6…2, build to heavy 2)
Between each set:
20 Alt. bicep curls
15 V-ups

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