January 2017

Strength: Front Squat, 10 mins to build to a heavy single   Conditioning: Take 70% of front squat then complete; 5 rounds 15 Deadlifts 10 Bar broad jumps 5 Shoulder to Overhead (Again, today pace yourself! Be wise about your rep scheme.)   Olympic Lifting: Snatch- 2@65,75% 1@80,85,90% 2@95% C&J- 2@65,75% 1@80,85,90% 2@95%  

Today starts an Olympic Lifting Cycle. For those interested in the Opens, do your best to make time post WOD to complete the programming. Remember to log your weights!   Strength: Push Press- 10 mins to build to heavy single Conditioning: Take 70% of Push press for: 5 rounds 15 cleans 10 Thrusters 5 Sumo

Strength: 10 minutes to build to 1RM Thruster Conditioning: 10-1/1-10 Shoulder to Overhead 185/135 Burpees (Descending repetitions on STOH, Increasing repetitions on burpees)   Post WOD Accessory: Row intervals 500m x5, resting half the amount it took to row the 500 Trunk: AFAP 50 TTB

A. Make-up day for if you missed your testing day for bench and squat (WOD to follow after) B. “Fran Forgot her Barbell” 21/15/9 Wall Balls 30/20 CHIN ups Post WOD 1. Tabata weighted planks 2. 10 min to find max C&J for the day

A. AMRAP x6 10 calories on rower 10 sit-ups 10 KB swings 53/35 (Get the blood pumping and get the body warm like we did on Monday) B. Bench Press – 1rm   Post Class Work: -Rowing intervals for distance :30 hard/:30 easy x12 -EMOM x12 1 Muscle-up or progression work -10 min C&J work

  “Mickey” 800m run 30 box jump 30/24 25 Pull Up 20 Pistol 15 KB Swing 53/35 10 HSPU 5 Power Clean 225/185 (Heavy! Quick singles) (Repeat everything back up to the run) (Scaling options: Pistols: lower to a bench or box, lift the heel with a small plate. HSPU: wall walks or stack abmats,

Teams of 3 AMRAP x21 9 Muscle Ups 15 Front squats 21 Box Jumps 30 Pistols 45 Cals on rower 60 Chest to Bar    

Strength: Bulgarian Squat Conditioning: 6 rounds 1x 3 Cone Drill 3 Snatch (135/95) 1 Reverse Overhead Lunge :30 sec rest Gymnastics: 5x Handstand Walk 30′ (if unable to do on own, a partner holds ankles to assist) Accessory: EMOM x5 1 Peg Board Trunk: Sorensen Hold 3x Fail (45/35)