26-30 Jan, 2015

WEEK WARMUP:
20 MTN Climber (4ct)
10 weighted sit up...
1 rig to wall lunge and back

Monday:
V/N:
10 Min Capacity Test
4 Min Row for Cal
1 min rest
3 Min Burpees
1 Min rest
2 Min Pull-ups
1 Min rest
1 Min Deadlift @ 135/225
Scored by total reps. 1cal=1 rep

Tuesday:
V:
Back SQT
1x10 60%, 1x8 70%, 2x6 80%, 1x8 70%
*THEN*
In teams of two, alternate sets to complete 3 each of:
10 Power Cleans (155/115 lbs)
500 Meter Row
N:
5x15 K2E
*THEN*
1RFT:
100 Jumping Jacks
75 Air Squats
50 Pushups
25 Burpees

Wednesday
V:
OHS
1x10 60%, 1x8 70%, 2x6 80%, 1x8 70%
*THEN*
1RFT
20 Toes to Bar
10 Strict Handstand Push-Ups
N:
15 Min EMOM
5 Burpee
15 SQT
*THEN*
21-15-9
PVC OHS (Everything Perfect, STRONG, TIGHT)
V UP (TOUCH TOES)

Thursday
45 min of Work
V:
With Partner 185/135
“Skiddy T”
1 P Clean/1 clean/2 FSQT/1 Jerk
No more than 2 min rest in between, Back and Forth
*THEN*
Mobility
N:
TECHNIQUE DAY
Push Press, Push Jerk
30min Each


Friday
!!!FAMILY TIME!!!

12-15 JAN 2015

Warmup:
20 MTN Climber 4 CT
15 Cardinal Situp
15 Jump SQT

Monday
V:
Drop SQT+SOTS Press
*THEN*
3rds
12 OHS(55/75)
6 HSPU
N:
5xME Pullup
*THEN*
20 min EMOM
Odd: 45sec SQT Hold
Even: 10 Box Jump

Tuesday
V:
FSQT 5x60%, 5x70%, 5x80%, 3x90%
*THEN*
10Min AMRAP
3 Clean(185/135)
6 K2E
N:
5xME Push up
12min EMOM
Even: ME KB Swing
Odd: 5 Burpee

Wednesday:
V:
8min AMRAP
5 SN grip Push Press(65/95)
5 OHS
10 Sit up
*THEN*
7min AMRAP
Burpees
*THEN*
5xME
Hanging Leg raises (At min 10, LEGS STRAIGHT!!)
N:
8min AMRAP
5 Push UP
5 Box Jump
*THEN*
7min AMRAP
Burpees
*THEN*
5min ME Plank Hold (when they fail get them back up, EVERYONE will work for 5 min)

Thursday:
Family Time
!Group WOD! (toned down version of one they did this past weeked)

4-9 JAN 2015

Week Warm-Up
25 Jumping Jacks
1 Rig to Wall Lunge+Return
15 Weighted SU(no more than 25#)

Monday:
V: Drop SQT+SOTS Press
N: Pull-up 5x5
WOD: 20 min AMRAP
10 HR Push Up
20 SQT
30 Double Under

Tuesday:
V: Goodmorning Press
1x10, 1x8, 1x6, 1x4(increasing weight FORM IS EVERYTHING. Straight legs, as soon as hips home through press NOT PUSH PRESS)
N: Press 3x8(PVC maybe a few with bars)
WOD:
18min EMOM
1st 10 KBS
2nd 20 Doubles
3rd 10 Goblet SQT

Wednesday
V: Shrugs(60,70,80,90,100%of clean, HOOKGRIP, lift from ground each time)
1x10, 1x8, 2x6, 1x4, 2x2
N: Handstand Practice (20min)
WOD: 21-15-9
WB
T2B
*if time left over ME Plank Hold 5min max*

Thursday
V: Snatch Grip behind Neck Push Press 1x8,1x6,1x4,2x2(increase weight)
N: Cardinal Sit-up(3x30)
4rds
12 Burpee
6 Lunges (DB/KB)
12 SQT

Friday
FAMILY TIME WITH GUEST
"ANGIE"

22-23 DEC 2014

22Dec2014
Week Warm Up:
50 Double/100 singles
10 OH lundge (25# or less)
8 HR Push up
10 Weighted Sit Up x 3

V:
B SQT 10-8-6-4-2(65,75,80,85,90)
*then*
"Diane"
21-15-9
Deadlift
HSPU

N:
BSQT 95/135(or what you can safely do to full depth)
1 min of ME Rep X4
*then*
21-15-9
KB Swing
Pull Up(strict or jumping, remember to work the negative)

23 DEC 2014
V:
Front sqt 10-8-6-4-2 (65, 75,85,95,85%)
*then*
Snatch 12,9,6,3,1 (full 155, 105)
OHS

N:
Press(one min max effort times 4 (115, 75)
*then*
3FT
20 wall ball
15 hr push-up
10 KB swings

15-19 DEC 2014

Week Warm Up
3RDS
100 singles/ 50 Double Under
Duck Walk (rig-wall and back)
15 OH Arm claps(4 count)

Monday 15DEC2014
V:
5x5 OHS (135/95)
*THEN*
21-15-9
Deadlifts/ Bar Over Burpee
*Athlete does not have to be facing the bar. Goal is to find a sustainable pace to for the competition on Friday. DO NOT GO HEAVIER!*
N:
1 RFT=150 SQTs
21-15-9
Ball Slam
HR Push up

Tuesday 16DEC2014
V:
3O MIN *LIGHT* Snatch Work
30 MIN *LIGHT* Clean/JERK Work
*Work all positions(floor, mid hang, high hang, knee, pauses etc)
N:
1 RFT
60 Push up
200m Row
40 Push up
200m Row
20 push up 200m Row
*THEN*
Pull-up / K2E Practice

Wednesday 17DEC2014
V:
Tempo FSQT 6x3 (5-3-1-0) (Max 20min)
*3sec down, 3sec at bottom, 1sec drive up, 0sec rest before starting next rep*
20min AMRAP (Easy Pace)
5 Pullup
10 SU
15 SQT
N:
20 min EMOM
E: 7 Burpee
O: 5 Deadlift, 10 SQT
*THEN*
Strict Press/ Push Press Practice

Thursday 18DEC2014
V:
Push Press 5x5 (60,65,70,75,75%)
*THEN*
20min EMOM
E=5 Thruster (115/95)
O= 7 Burpee
N:
Rower Sprints
Sprint 1 min, rest 45 sec X 6, rest 5-7min Repeat

Friday 19DEC2014
V:
FAMILY TIME

8-12 DEC 2014

8DEC-12DEC 2014

Week Warmup
4rds
50 Side Stradle Hops
1 Rig to Wall Lundge
10 HR Push Up

8 DEC Monday
V:Deadlift 10-8-6-4-2-2-6 (60-65-70-75-80-85-70%)
*THEN*
21-15-9
KB Swing,
Burpee
N:
21-15-9
K2E
HR Push Ups
*THEN*
21-15-9
DL
Push up

9 DEC Tuesday
V:
12 EMOM
Odd: 5 Powerclean (155/105)
Even: 10 Pullup
*THEN* (5min Break)
1RFT
30 Burpee Box Jump Over
N:
1RFT
150 SQTS
*THEN*
21-15-9
Situps
Burpees

10 DEC Wednesday
V:
“Rainbow Press”5-5-5-3-3-1(95-115/75-95)*1 press from front rack, rerack on back, 1 press from behind the neck=1*
*THEN*
1RFT
21-15-9
T2B
Push Press(75/55)
N:
1RFT
75 Burpee
*THEN*
4rds
60 Jump Rope Singles
15 SQT
12 Sit up(weighted)

11 DEC Thursday
V:
150 Double Unders
*THEN*
Tempo F SQT 5x3 @75%(5-3-1)
*THEN*
ME Wall Ball 1 min Sprint x 7
N:Strict Pull-up ME-ME-ME-ME-ME
(Although ME must get at least 5 at whatever strength level)
*THEN*
10 Min AMRAP
10 KB Swing
30 Jump rope Singles

12 DEC Friday
!!!FAMILY TIME!!!!

1-5 DEC 2014

1DEC-5DEC 2014

Week Warm-Up
4rds
50 Singles
20 Mountain Climber
25 weighted Sit up
10 Alternating Hand Foot Plank Raises

1 DEC Monday
V:
7 Min AMRAP Pullup(strict, kipping, butterfly)
*THEN*
20min EMOM
odd: 3 Cleans (FULL) @70%
even: 7 Burpee
N:
7 Min AMRAP Push UP
*THEN*
20 Min EMOM
odd: 45 sec SQT Hold
even: 5 burpee

2 DEC Tuesday
V:
5-5-5-5-5 Deadlift (25 Min CAP)
*THEN*
15 Minute AMRAP
30 Calorie Row
20 Wall Balls (20/16) All to a ten foot target
10 Snatch (95/65)
N:Learn Deadlift
*THEN*
20 Min AMRAP
5 Pull Up
10 KB Swing
15 Double Unders (45 singles)

3 DEC Wednesday
V:
10-7-5-3-1 (60-65-70-75-80%) Press
*THEN*
21-18-15-9-6-3-1
Push Press (115/95)
Box Jump(24/20)
N:
21-15-9
K2E
Dumbell Lundge
*THEN*
3RFT
1k Row *4-5 min break in between*

4 DEC Thursday
V:
KB Complex
4 RDS
20 KB Swing
15 Goblet
10 KB Snatch
*Goal is to have every set unbroken*
*THEN*
MOBILITY!!!!!!!
N:
Technique Clinic
Power Clean (30min)
Clean (30 min)

5 DEC Friday
!!!!FAMILY TIME!!!