Hang Power Clean
5x3 ascending starting at 65%
“Sky Hook”
3 Rounds:
20 Hang Power Cleans (95/65)
20 Front Squats (95/65)
20 Burpees
Tuesday 12-12-17
Strength
1) Strict Press- 3x6. Find heavy set of 6 and repeat. Add weight if possible. Don't fail.
“Half and Half”
Teams of 2
8 Rounds For Time:
400 Meter Row
8 Down and Back holding with a 55,35 lb kettle bell. Each floor equals one.
Cash Out: Collect 80 Push Ups with perfect form and control.
Monday 12-11-17
“Four Thirty”
AMRAP 20:
30 Dumbbell Snatches (50/35)
30 Box Jumps (24/20)
30/21 Calorie Row
30 Toes to Bar
In today’s workout, the weight on the dumbbell should be something that athletes could complete 20+ repetitions (10 per arm) unbroken if they needed to. Looking to choose a toes to bar variation that athletes can maintain a rhythm with throughout.
Friday 12-8-17
Skill: Ring Muscle Ups 3x3-5 or Strict Pull Up 3x6.
"Beach WOD"
Buy In 2 Rope Climbs
4 Rounds
12 Toes 2 Bar
500 M row
20 Ab Mat Sit Ups
50 Double Unders
Cash Out 2 Rope Climbs
Thursday 12-6-17
Back Squat- 10-8-6-4-2
Shoulder Press- 10-8-6-4-2
Deadlift- 10-8-6-4-2
yup!
Wednesday 12-6-17
“Hindsight”
AMRAP 20:
2 Bar Muscle-ups
4 Strict Hanstand Push-ups
8 Dumbbell Hang Squat Cleans (50’s/35’s)
Playing around with some higher skill movements in today’s workout. That being said, for athletes with no goals of competing in the sport of CrossFit, we will provide a similar option that will allow them to get a similar stimulus. If performing this version of the workout, athletes should be able to perform each station in 1 set, or 2 sets maximum.
Option A:
AMRAP 20:
7 Chest to Bar Pull-ups
7 Dumbbell Push Press (50’s/35’s)
7 Dumbbell Hang Squat Cleans (50’s/35’s)
Option B:
AMRAP 20:
7 Pull-ups
7 Dumbbell Push Press (35’s/25’s)
7 Dumbbell Front Squats (35’s/25’s)
Tuesday 12-5-17
Strength
1) Bench Press- 6x6@70%
“Black and Blue”
5 Rounds:
10 Power Cleans (135/95)
10 Burpees
Monday 12-4-17
Front Squat
Heavy Set of 2 for the day in 12 minutes... aim for 6 sets to hit top set.
followed by…
“Eikcaj”
30 Pull-ups
50 Thrusters (45/35)
1,000 Meter Row
Warm Up
500 m row
Single Leg bridge x12
Side Laying Adductors12
Ab Mat Sit ups12
Bird Dogx10
Air Squatx10
Barbell warm up x 7 each
RDL
Push Press
Back Squat
Good morning
Front Squat
Saturday 12-2-17
Strength
1) Power Clean- Build up to a heavy single for the day
“Long Gone”
5 Rounds:
AMRAP 1:00 at each station:
Wall Balls (20/14)
Dumbbell Snatch (50/35)
Calorie Row
Rest 1:00 between rounds
Choosing a weight on the dumbbell that athletes could cycle at least 20 alternating repetitions unbroken when fresh. Similar to “Fight Gone Bad” style, you can stagger individuals at different stations if limited on equipment. No rest between stations, rest 1 minute between rounds. Write down score following each round, keeping a running count for the three movements. Score is total repetitions across the five rounds.
Friday 12-1-17
Skill- Handstand Push Ups. Spend 5-10 getting into HANDSTAND, progressions and working on kips.
“Undead”
5 Rounds:
15 Deadlifts (155/105)
10 Handstand Push Ups
Weights on the deadlift barbell should be something that athletes could complete in 1-2 sets each round.
Mobility-
Cobra- 2 minutes
Straddle- 2 minutes
High Lizard- 60 Seconds
Pec stretch off rings- 2 minutes