Thursday 1/1

Enjoy a day of nothing eat up watch football. Be a couch potato

Wednesday 12/31

1) 3 pos clean + split jerk 1 at 60, 65, 70, 75, 80, max

2) Clean pull (keep arms straight and shrug) 3 x 4 (100%)

3) Front Squat 1 x 3 (70%) 1 x 3 (75%) 1 x 3 (80%) then 3 RM

4) 3 mins to get as far as possible:
50 KBS (55/35)
40 Wallballs (20/14)
30 Deadlifts (205/135)
20 GI janes
10 Man Makers (50s/30s)

rest 1 minute

5 minutes to get as far as possible:

50 KBS
40 WB
30 DL
20 GI J
10 MM

rest 2 minutes

For Time
50 KBS
40 WB
30 DL
20 GI
10 MM

5a) Weighted GHR 3 x 5
5b) weighted sit ups 3 x 20 anchor feet hold plate on chest

Tuesday 12/30

1) Power Clean 1 x 3 (70%) 1 x 3 (75%) 1 x 3 (80%), then find a 3RM

2) Push Jerk 1 x 3 (60%) 1 x 3 (65%) 1 x  3 (70%), then find a 3RM -all touch and go

3) EMOM for 10
3 Heavy Thrusters (out of rack) + 5 Dead hang C2B or pull-ups
-for the thruster this should be a very doable weight like 60-65% of 1RM thruster

4) "Jackie"
1000m Row
50 Thrusters (45/30)
30 Pull-ups

5) L-sit hold ME x 3

6) Crossover symmetry x 3

Monday 12/29

1) 3 pos snatch 60, 65, 70,75,80% then max 3 position

2) Snatch Hi-Pull (100%) 3 x 4

3) Back Squat 1 x 5 (70%) 1 x 5 (75%) 1 x 5 (80%), then hit a 5RM

4) 10 min AMRAP
21 Box jumps (24/20)
15 TTB
9 Power Snatch (135/95)

5) 8 intervals
:45 second ME row
:30 rest

Saturday 12/27

Today will be up in the air we will ASSES how everyone is feeling. Wed/Fri were rough as hell

We will def:

Push the sled

EMOM of some sorts

Do something fast using light barbell (possibly the .com workout from yesterday)

Heavy RDL or single leg RDL

Crossover symmetry

Friday 12/26

1) Power Snatch 3 x 5 (75%)

2) Snatch Hi-Pull 3 x 5 (75%)

3) Snatch Push Press x 5 + 1 OHS (75%)

4) Partner WOD for time:
160 wallballs (20/14)

10 rounds
2 Deadlifts (365/225)
5 pull-up complex (1 strict + 1 kipping + 1 C2B=1)
38 double unders

160 Burpees

split the buy in and cash out evenly.
Alternate rounds through the 10 rounds

12/25 Merry Christmas

Wednesday 12/24

1) 3 Pos Clean (floor, bellow knee, hang) + Split Jerk 60, 65,70, 75 x 4 (only do 75% 4 times)

2) Clean Pull (drive up but keep arms in extension and shrug) 3 x 2 (90%) 3 x 2 (95%) do not need to be TnG

3) Front Squat 3 x 5 (75%) if it feels good his a 4th set

4) For Time:
1 Burpee Muscle Up
2 Deficit HSPU 9"/6"
3 Bear Complex (135/95)
4 Pistols
5 Ring Dips
6 KB Snatch (55/35)
7 TTB
8 Box Jumps (24/20)
9 Deadlifts (135/95)
10 burpees over bar
11 DB or KB Thrusters (50-55s/30-35s)
12 Bar MU

Just like the 12 days of xmas song.

Have a Merry Christmas tomorrow. Eat anything and everything starting tonight and finish tomorrow night. Relax watch loads of movies. Enjoy.

Tuesday 12/23

1) Power Clean 3 x 5 (75%)

2) Push Jerk 3 x 5 (65% or C+J) try and TnG

3) EMOM for 10 minutes:
Even: HS Walk 30 ft
Odd: 3 strict Pull-ups + 2 Bar MU

4) 2K row for time

rest until 12:00 on the clock

5) 8 min AMRAP
8 Thrusters (115/75)
8 C2B
8 Burpees over the bar

Monday 12/22

1) 3 pos Snatch (floor, below knee, hang) 60, 65, 70, 75 x 4 (only do 75% 4 times)

2) Snatch Hi Pull 3 x 3 (90%), 3 x 3 (95%) 3 x 2 (100%)

3) Back Squat 3 x 5 (75%) (if squat feels good, hit a 4th set)

4a) 25 L-sit Toes to Bar
4b) 25 Muscle-up transitions with feet on box + Strict ring dip up

you can combine 3/4

5) 3 Rounds
1 minute at each station for total reps
Row Cal
Air Squats
Box Jump overs (24/20)
Push-ups
- 1 minute rest between rounds

Saturday 12/20

We will asses shoulders before we start.  Goal is to hit split jerks first

1a) OHS 3 x 3 work up to a heavy triple
1b) Front Squat 3 x 3 work to a heavy triple (start at last OHS weight)
1c) Back Squat 3 x 3 work to a heavy triple (start at last FS weight)

2) We will work back to back legless rope climbs


3) Partner WOD for Time:
2 Rounds- split reps evenly, DUBS must be done together
30 Deadlifts (275/185)
40 Dubs
30 OHS (115/75)
40 Dubs
30 Burpees
40 Dubs
30 KBS (70/55)
40 Dubs
30 C2B
40 Dubs
30 Double KB or DB Thruster (40-44/27.5-30)
40 Dubs

4) 5 minutes to get as far as possible
30/25 Cal Row
20 Axle Bar Clean and Jerks (110/70)
-In remaining time OH walking lunge (110/70)

5) GHR weighted 4 x 8

Friday 12/19

1) Power Snatch 3 x 5 (70%)

2) Snatch Hi-Pull 3 x 5 (75%)

3) Snatch Push Press 5 x 5 (70%)

4) EMOM for as long as you can:
2 Bar MU + 4 deficit HSPU (4"/2")
if you fail before 10 minutes continue on until you hit a minimum of  20/40 reps
-Sub ring muscle ups if you need more work on them

5) For Time:
12/7/14 .com workout
1000m Row
50 DB Squat snatches (40/20-25)
750m Row
35 DB Squat Snatches
500m Row
20 DB squat snatches

6a) crossover symmetry x 4
6b) GHDSU weighted hold :30 x 4 as heavy as possible
6c) Banded side steps x 4

Thursday 12/18

Rest or curves circuit

Wednesday 12/17

1) 3 Position Clean (ground, below knee, hang) + 1 split Jerk 60,65,70,75

2) Front Squat 3 x 5 75%

3) For Time:
7 Rounds
4 Power Cleans (165/115)
6 Strict Pull-ups
8 Box Jumps (30/24)

4) 15 min AMRAP
30 Cal Row
20 KBS (70/55)
50 Dubs

5) crossover symmetry x 3

Tuesday 12/16

1) Power Clean 3 x 5 (70%)

2) Push Jerk 3 x 5 (60% of Split), Try and TnG these

3) EMOM for 10:
Even: 10 OH DB Squats 5/5 whatever you can manage
Odd: Strict HSPU 5-10
-DB snatch yesterday/DB OHS today plan on full snatching these bad boys this weekend ( you can play around with that today on your first rep each arm

4) 10 min AMRAP:
10-8-6-4-2
Wallballs (20/14) 12'/10'
Burpees

finish 2 and start over

Monday 12/15

1) 3 Position Snatch (floor, below knee, above knee) hit 1 rep at each position unbroken. Goal for this one is as you progress up your leg you will need to be faster under the bar.
60,65,70,75%

2) Snatch Hi Pull 3 x 2 (90%) 3 x 2 (95%) 3 x 2 (100%)

3) Back Squat 3 x 5 (75%)

4a) Weighted pull-ups 5 x 5
4b) Weighted ring dips 5 x 5
-to save time you can superset 3/4

5) 10 min AMRAP
2-4-6-8-10
DB Snatch (70/50)
TTB

finish 10 TTB is 1 round

Saturday 12/13

1) Work up to a heavy 3 OHS from ground

2) EMOM for 14 minutes:
Even: 60 ft sled push (in gym) pick a managable weight around 30s + 1 legless rope climb
Odd: 3 OHS (from ground) at 75-80% of above

3) 6 minute ladder
2 OHS (95/65)
2 Box overs (30/24)
4 OHS
4 Box overs
... must jump

From .com 12/03/14
4)For Time:
Row 1000m
30 Dips
30 SDHP (75/55)
30 HSPU
30 Power Snatch (75/55)
30 Burpees
30 Pull-ups
30 Thrusters (75/55)

Friday 12/12

1) Max C+J

2a) Back Squat 3 x 5 (75%) bounce out on all
2b) Close grip bench 3 x 5 (75%)
-back and forth if you are able, if not two separate segments

3) If you are comfortable 20 total reps strict wall facing HSPU.
-Wall walk up strict HSPU however many you can wall walk out
OR Wall walk up and back, then back to wall strict HSPU

http://gymnasticswod.com/content/handstand-push-wall

4) For Time:
5 Rounds
5 Cleans (185/125)
5 Jerks (185/125)
15 GHDSU (don't need to touch, just break hip plane) no need for Rx+

5) Please make sure you are doing your crossover symmetry x 3

Thursday 12/11

Rest or curves circuit

Wednesday 12/10

1) EMOM for 15 minutes
Min 1 - 1-3 strict MU or 3-6 kipping
Min 2- 3-5 weighted pistols each leg (or use PVC maybe training bar for OH pistols if you are able)
Min3- 45s plank hold

2) For Time:
"Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

3) 20 Rounds
1 min ME row distance
1 min rest
-I know this is miserable but do it

Tuesday 12/9

1) Work up to a heavy clean within 15 minutes (if you feel good go for a max, if not we will max C+J later this week)

2) Jerk Balance 3 x 3 light ish

3) EMOM for 12 minutes
Front Squat + Jerk
Increase load every 2 minutes
Start at around 85% of max Jerk

-Right after the EMOM is over hit 20 reps of Front Squat only at last weight. Ideally in as few sets as possible

4) Partner "Fight gone bad"
3 rounds for total reps: 1 min at each for each person
Wallballs (20/14)
SDHP (75/55)
Box Jumps (20")
Push Press (75/55)
Cal Row

5a) Banded side steps 4 x 12' each way
5b) High bench row 4 x 10

Monday 12/8

1) Max Snatch- no more than 3 misses at a max attempt

2) Snatch hi pull 3 x 1 (105%) 3 x 1 (110%) 3 x 1 (115%)

3) 30 Strict HSPU quickly but not for time: If you can do more than 8 in a set time to up the deficit start with 1"

4) 8 min Ladder
1 Snatch (155/105)
10 Double unders
2 Snatch
20 Double Unders

-Snatch should be power, but can be however you want

5a) GHR 5 x 5 Heavy
5b) L Sit 5 x :30 (total if you can't make it at once)
5c) Crossover symmetry x 5

Saturday 12/6

1) 1 Power Snatch + Hang Snatch + 2 OHS x 5 for max

2) We will work on HS walk, Bar MU and ring thing

3) For Time:
5 Rounds
10 Power Clean (135/95)
15 TTB
10 Box Jump (30/24)

4) 8 minute AMRAP
20 Cal Row
15 bar facing burpees
10 Push Press (135/95)

Friday 12/5

1) Front Squat max

2) CG bench max

3) Every 90 seconds for 15 minutes:
3 TnG clusters work up to a max 3 within the 15 minutes

4) For Time:
Fran
21-15-9
Thursters (95/65)
Pull-ups

5) Tabata Hollow Rocks

6) Crossover symmetry x 3

Thursday 12/4

rest or curves circuit

Wednesday 12/3

1) Deadlift Max

2) Push Jerk 5 x 5 heavy as long as you can TnG

3) For Time:
"Diane"
21-15-9
Deadlifts (225/155)
HSPU

4) L Sit hold: 15s, 14s, 13s, 12s ...1s
You get 3-4 seconds rest

5) DB row on high bench 3 x 12

Tuesday 12/2

1) EMOM for 10
2 Thrusters out of the rack. Start at 135/95 and make as big or as small jumps as you like over the 10 minutes.  If at any point you drop the barbell your workout is over.

2) 90 second round 4 total rounds (rest 2 minutes between rounds)
25/20 Cal row
Max effort box jumps (30/24)- if you are having a hard time pogo'ing on the lower box sub that

3) For Time:
"Karen"
150 wallballs (20/14)
- I would like to see how many everyone can do unbroken to start and then just suck up the remaining reps. Unless you have never done this workout before then you can do however you want.

4) Cool down row/run/bike with Crossover symmetry x 4