December 2014

Wednesday December 31st

Strength

Power Clean/Hang Power Cleans

3-3-3-3-3

 

Metcon

In 12 minutes complete 6 Rds

10 Push-ups
12 Kettlebell Swings 
15 Sit-ups

Then AMRAP

Hang Power Cleans

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Tuesday December 30th

Strength/Skill

Kettlebell Cleans

5 Rds

5 KB Clean and Press Each Arm

 

Metcon

 

1000m Row
30 Pull-ups
20 Front Squats
10 Wall Climbs
20 Front Squats
30 Pull-ups
1000m Row
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Monday December 29th

Strength

 

5 Rds

Pause Goblet Squats 8 Reps

Rest 45 Secs

Zottman Curls 6-8 Reps                               

Rest 45 Secs

 

 

Metcon

10 Min AMRAP

 

10 Ring Dips
15 Box Jumps (24,20)
10 Plank Ups

 

Core

21-15-9

 

MB Jack Knives

MB Russain Twists
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Saturday December 27th

Metcon

Partner WOD

2 Rds

 

6 Stations - 2 Mins per station with 30 secs transition time

 

 

Wall Balls
Box Overs
Pull Ups
Burpess
Row for Cals
Med Balls Sit Ups
 
 
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Wednesday December 24th

Reminder:  Last Class of the Day is at 1: 00 PM

There are NO EVENING CLASSES

Metcon 

12 Days of Christmas 

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 GTOH with plate, then 1 GTOH and 2 Ball Slams

1 GTOH Plate (45/25)

2 Ball Slams

3 Push Ups

4 T2B

5 Pull-ups

6 DB Thrusters

7 Jump Squats

8 Burpees

9 Wallballs (20,14#)]

10 Kettlebell Swings (53/35)

11 DB Front Squat

12 DB Snatches (6 Each Arm)
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Tuesday December 23rd

 

Strength

16 Min EMOM

Odd- 2 Deadlifts at 85% of 1RM
Even- 2 Push-presses at 85% of 1RM

 

Metcon

Double Alternating Tabata

Sit-ups
Double Unders

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Monday December 22nd

Squat Therapy

 

Metcon

5 RFT

 



Row 500m

15 Burpee Box Jumps (full stand)


 

Rest 2 minutes

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Sunday December 21st

 

Skill 

KB Cleans
 

Metcon

With a Partner

6 Minutes of max calories on the rower
5 Minutes of max DB Snatches
4 Minutes of max calories on the rower
3 Minutes of max KB Cleans
2 Minutes of max calories on the rower
1 Minute of max Push Ups
 
 
 
 
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Saturday December 20th

Skill

Pull Ups (20 Min Cap)

  • Strict Band Assisted Pull Ups - 3 x 10.  Be sure to pull yourself upward by contracting the lats as. The elbow should be driven to your side. Pull to the front, attempting to get your chin over the bar. Avoid kipping, swinging or jerking movements.
  • Dead Hang - Grip a bar or rings and hang with feet suspended from the floor with arms extended. Be sure to maintain an excellent hollow body  position with your toes out in front of you, stomach, butt, and thighs tight.
  • Dead Hang Flexed Arm - Get a bench or box so you can easily jump up and get your chin over the bar. Then hold that position for about 10-20 seconds. Ensure you have an excellent hollow body  position with your toes out in front of you, stomach, butt, and thighs tight.
  • Negatives - Similar to the Dead Hang Flexed Arm jump up so your chin is over the bar; then very slowly and smoothly lower yourself to the bottom lockout position. Try not to just let go at the bottom – this is usually the sticking point for many athletes.
  • Ring Rows - Grab the rings with a closed grip and lower your body so it is parallel to the ground with arms fully extended. You should be in a straight line from the shoulders, hips, knees and ankles.  Pull your chest to the rings, moving your body as one unit.  Touch the rings to the chest and lower back down so the arms are completely straight. The lowering should be controlled but not 'slow'

 

 

 

Metcon

 

20 Min AMPAP

Partner WOD Alternating Rds

 
10 Kettlebell Swings
10 Squats with Kettlebell with Kettlebell in rack position Right]
10 Strict Press with Kettlebell with Kettlebell in Right Hand
10 Strict Press with Kettlebell with Kettlebell in Left Hand
10 Squats with Kettlebell with Kettlebellin rack position Left
10 Kettlebell Swings
 
Score is Total Weight Moved
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Friday December 19th

Strength

Front Squat

2-2-2-1-1-1

 

 

Metcon

3 minute AMRAP

 

3 Power Cleans
6 Hand Release Push-Ups
9 Air Squats
 

Rest 1 Minute

 

Repeat 4 More Times

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