Archives

Monthly Archive for: ‘December, 2014’

Wed. 12/31/14

Plan to come in at the top of the hour to warm up. Wod will start at 20 min. after the hour.
“Luke”
400m Run
15 Clean & Jerk (155/118)
400m
30 T2B
400
45 WBS (20/14)
400
45 KBS (24/16)
400
30 Dips
400
15 steps Wt’d Lunges (155/118)
400

Holiday Schedule for New Years is posted on the office whiteboard.

Tues. 12/30/14

Back Squats 12-10-8-6-4

SP 12-10-8-6-4

200-400-500-400-200 – (tri turn-Pat.-iQ…)
15 Thrusters (100/73)
15 Hang High Pull -Any Grip Ok- (100/73)

Mon. 12/29/14

hang snatch build to heavy set of 5 (hang should start from just above the knee)

snatch high pull 5×3

GHD Back Ext. 3×15

15-12-9-6-3
Butterfly Sit Ups
Power Cleans (185/138)Rx-(165/113)Sx

Time permitting Run an easy mile.

Fri. 12/26/14 – 10am only

all other classes cancelled for Friday.
We will resume regular schedule the weekend.
Sat. And sun.

Fri. 12/26/14

“Merry Christmas Baby, Sure Did Treat Me Nice”

You Kids Bring Yo Gifts:
Lifting Shoes
Running Shoes
Jump Rope

Don’t cha bring no coal.
I got sand for you, and
We gonna work it out!

Christmas Schedule

Dec. 24th – 9am Only
Dec 25th – Closed
Dec. 26th – 10am Only

Fri. 12/19/14

BB Bench 4×10

Thrusters 30-20-10 (1st Set use empty bar)

4 Rounds
10 DB Burpee Step Up “BSU” (20/16)
10 Slam Ball
10 DB PP (use same wt. as BSU)

BSU – no per leg requirement. You can do all 10 on L leg if u so choose

Th. 12/18/14

15 PC & PJ: Rx = Unbroken T&G (125/98)

DL 4×5 – At top hold for 3 sec. Knees and hips locked. Do not rest bar on legs.

4 Rounds
15 DU
15 Singles
15 DL (205/153)
15 WBS (20/14)

Wed. 12/17/14

Front Squat 4×5 – hit rock bottom then execute a 3second Hold

For Tme
25 Power Snatch (85/63)
250m Row
25 Power Snatch
250m Row
25 Power Snatch

Rest & Set Up 10-15 Min.

For Time
21-15-9
KBS (24/20)
Goblet Squats “…….”

Tues. 12/16/14

Snatch Work

15min AMRAP
1st Min. 10 Burpee Box Jumps (20/16)
2nd Min. 10 Pull Ups
3rd Min Triangle Turnaround

Mon. 12/15/14

Santa Clause Coming! Santa Clause Coming!

Bringing Lifting Shoes for the Nice.

Fri. 12/12/14

10min- MU Progressions and Practice

3-6-9-12-9-6-3 Rx (115/88)
Thrusters – Any Way – (BR,FR,Cluster,Jerkster all ok)
Pull Ups
Buy Out:
10 Snatch or C&J – Any Way – (Ground or Hang, Power or Squat)

Th. 12/11/14

SP 4×5 At lock out hold for 3sec

Front Squat 4×5 At Rock Bottom Hold for 3sec

21-15-10-6
WBS 20/14
Burpees
DU (Sub. 100m Row)

Wed. 12/10/14

BB Bench 10×2

BB FR Walking Lunges 4×10 steps per leg

Wt’d Chin Ups 10×2

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