Monday 12/05/16

Strength: 1 Power Clean + Push Jerk + Squat Clean + Split Jerk, Every 2 mins for 14 mins. Progressive

WOD - The Tabata interval is 30 secs of work followed by 30 secs of rest for 5 intervals. Stay at each exercise for the entire 5 intervals
Tabata Box Jump
Tabata Russian Kettlebell Swing, 70/53 lbs
Tabata Toes-to-bar
Tabata Wall Ball, 20/14 lbs
Tabata score is the lowest reps performed in any of the intervals.

Post- Band Pull Apart : 100 Reps for Time

Tuesday - 12/06/16


WOD -  For time:
10 Power Clean & Push Jerks, 155/105 RX+ 135/95 RX 115/75 Scaled lbs
20 AbMat Sit-ups
50 Lateral over Bar Jumps
8 Power Clean & Push Jerks, 155/105 RX+ 135/95 RX 115/75 Scaled lbs
18 AbMat Sit-ups
40 Lateral over Bar Jumps
6 Power Clean & Push Jerks, 155/105 RX+ 135/95 RX 115/75 Scaled lbs
16 AbMat Sit-ups
30 Lateral over Bar Jumps
4 Power Clean & Push Jerks, 155/105 RX+ 135/95 RX 115/75 Scaled lbs
14 AbMat Sit-ups
20 Lateral over Bar Jumps
2 Power Clean & Push Jerks, 155/105 RX+ 135/95 RX 115/75 Scaled lbs
12 AbMat Sit-ups
10 Lateral over Bar Jumps


Wednesday - 12/07/16 

Strength -   Deadlift
Deadlift 1x5 at 65% 1RM
Deadlift 1x5 at 75% 1RM
Deadlift 1x5+ at 85% 1RM

WOD
5 min - As many reps in 5 mins as you can of: Row (calories)
4 min - As many reps as possible in 4 mins of: Burpee (6" Reach)
3 min - As many reps as possible in 3 mins of: Pull-up
2 min - As many reps as possible in 2 mins of: Ball Slam, 30/20 lbs
1 min - As many reps as possible in 1 min of: Double Under

Thursday - 12/08/16

WOD -  4 rounds for time of:
12 Kettlebell Overhead Squats, 53/35 lbs (6 each arm)
24 Alternating Stationary Lunges
12 Kettlebell Push Press (6 each arm)
24 Alternating Stationary Lunges
12 Kettlebell Swing (American)s

Friday - 12/09/16 

Strength - Every 2 mins for 12 mins: Power Snatch + Overhead Squat + Squat Snatch, progressive

WOD - 5-10-15-10-5 reps, for time of:
Power Clean, 95/65 lbs
Thruster, 95/65 lbs
Front Squat, 95/65 lbs
Burpee Box Jump

Saturday - 12/10/16

Community WOD

Sunday - 12/11/16

Open Gym Times