Tuesday 12/23/2014
1.Emomx10 2 power cleans, start at 60% and add 10 lbs each minute. If a fail, lower by 5lbs and finish the emom 2. amrap 12 10 c2b 15 kbs 53/35 10 goblet squat with kb 3. Weight planks tabata.
December 2014
Monday 12/22/2014 Comp WOD
1.5 rm front squat w 3 second hold in bottom 2. 2×5 front squat 85% of 1. 3. 3 rft 30 wallballs 20/14 15 STOH 115/85 30 walking lunges with ball held in OH 4. Emomx6 10 TTB 30 du’s 5. 3x 25 GHDSU
Monday 12/22/2014
1.5 rm front squat w 3 second hold in bottom 2. 2×5 front squay 85% of 1. 3. 3 rft 30 wallballs 20/14 15 STOH 115/85 30 walking lunges with ball held in OH
Friday Comp WOD 12/19/2014
1. Front Squat 2 sec pause 5rm 2.2×5 75% of 1. 3. 7 minute AMRAP 5 burpees 15 wall balls 20/14 30 double unders 4.3 RNFT 10 strict TTB 10 V-ups 10 GHDSU 10 back ext
Friday 12/19/2014
1.5 RM Front Squat w/ 2 sec hold at the bottom. no bounce 2. 2×5 @ 75% of A. 3.AMRAPx7 5 burpees 15 wall balls 20/14 30 DU’s 4.EMOMx7 4 unbroke C2B or 6 pull-ups
Thursday 12/18/2014
Coaches choice. (Skill sessions) Make up WOD day. Coaches will choose skills to work on. Or make up a wod that you have missed.
Comp Wod 12/16/2014
Remember Comp training night 6:30PM!!! 1. Push press find 20 rep max 2. Push press 2×10 with your 20 rep max weight 3. AMRAPx6 3 strict pull-ups 6 push-ups 9 air squats rest 3 min AMRAPx6 9 wall balls 20/14 6 burpees 3 ring dips 4. weighted plank for 5 min. each fail, increase the …
Tuesday 12/16/2014
1. Push press find 20 rep max 2. Push press 2×10 with your 20 rep max weight 3. AMRAPx6 3 strict pull-ups 6 push-ups 9 air squats rest 3 min AMRAPx6 9 wall balls 20/14 6 burpees 3 ring dips
Comp WOD 12/15/2014
1. EMOMx5 5 TNG power clean @70%…TNG!! 2. Back squat work up to a 5 RM 3. Back Squat take 85% of 1. and do 3×5 4.For time 21-15-9 kbs 53/35 deadlifts 185/135 50 DU’s to start, in between, and to end, for example 50-21-50-15-50-9-50 5. 15 min Assault bike :30 hard/:30 easy
Monday 12/15/2014
This is the start of Coach Bailey’s 6 week programming cycle. He will be adding pull up progressions twice per week to really work hard on getting better at them. 1. Back Squat work up to a 5 RM 2. Back Squat 85% of 1. and do 3×5 3. For time 21-15-9 kbs 53/35 deadlifts …
