Saturday 12/31

With a Partner for Total Reps:

3 Minutes at each number on the countdown 

10 Dubs (20 singles)

10 Air Squats

9 KBS (55/35)

9 Sit-ups

8 Push-ups

8 V-ups

7 Pull-ups (should be unbroken, scale to jumping if needed)

7 Deadlifts (115/75)

6 Jerks (115/75)

6 TTB (these should be unbroken as well, scale to hanging knee raises if necessary)

5 Cals on Rower

5 Front Squats (115/75)

4 Hang Power Cleans (115/75)

4 Box Overs (24/20)

3 Thrusters (115/75)

3 Lateral Burpees over the bar

2 Burpee Box Jumps (24/20)

2 Power Snatch (115/75)

1 Cluster (115/75)

1 GI Jane

Friday 12/30

1) Snatch Pull + Low Hang Snatch + OHS
-as heavy as you can go for 6 working sets

2) For Time:
25 Muscle-ups
20 Hang Cleans (225/145)
1500m row

3) Deadlift 10-8-6-4-2
work to a close to heavy 10 then add 20-25/10-15lbs and do 8 keep going until you finish 2

4) :30 on 1 min off
10m sprints x 10

Thursday 12/29

The work for the class today isn't too bad and then there is 20 minutes of focused stretching. Probably a good idea to participate in that. If you weren't planning on working out today, good take a rest day. 

For Time:
5 Rounds
5 Strict Pull-ups
10 Strict Press (95/65) (from floor, no knee bend) (BC: Use DBs)
15 Cal Row
20 Push-ups




Coach led mobility:
1:30 banded quad on foam roller each leg
2:00 kneeling split (embrace it)
1:30 Banded Hamstring (knee locked out, coach will make sure your leg is locked out)
1:00 Seated Banded archer stretch
1:00 Pec crossover
2:00 lying lat/shoulder stretch (play around with the height on this one. Lay face down and put your hands with arms locked out up on a box or bench, you can use a foam roller if you need a shorter height. Your hands should be thumbs up to the ceiling on the box/bench)

Wednesday 12/28

1) If you have time open with 4 x 500m row intervals resting 1:00 between efforts

2) Clean and Jerk x 3
-8 working sets. Give yourself abut 40 seconds to complete all 3 lifts

3) Back Loaded Lunges 2 x 8, 3 x 6

4) 50 Strict Deficit HSPU
-pick a number that you are comfortable hitting without question maybe 3 or 10 whatever but stop there each set don't go to failure because on your last rep try to maintain hollow position, bring your feet off the wall and hold a freestanding handstand for :10

5) 16 min AMRAP
80 Dubs
40 Wallballs (20/14)
20 TTB

Tuesday 12/27

1) Hang Snatch 10 x 3
-work up to something heavy ish (70% of max) by the 5th set and hold it there

2) 50 Strict C2Ring pull-ups

3) 15 min EMOM
1) Single leg RDL x 5 (or Snatch Grip RDL)
2) 8-10 Single Arm Bent over row
3) 20 Straight leg raises

4) For Time:
4 Rope Climbs
20 Deadlifts (225/155)
40 Box Jumps (24/20)
20 Deadlifts (225/155)
4 Rope Climbs

Monday 12/26

"Tommy Mac"
2 Rounds for time:
12 Burpees
12 Thrusters (115/75)
12 Burpees
12 Power Snatch (115/75)
12 Burpees
12 Push Jerks (115/75)
12 Burpees
12 Hang Squat Cleans (115/75)
12 Burpees
12 OHS (115/75)

Saturday 12/24

12 Days of Christmas 2016 v2

1 Complex (Power Clean +  Hang Cluster + Jerk) (135/95)
2 Bar MU (2 Strict Pull-ups)
3 TTB
4 Pistols
5 C2B
6 Burpees
7 SDHP (135/95)
8 Wallballs (20/14)
9 KBS (70/55)
10 HSPU
11 OHS (135/95)
12(0) Dubs

Friday 12/23

1) Clean Pull + Low Hang Clean + Jerk
-as heavy as you can for 6 sets

2) Superset the following
5 Weighted Strict Pull-ups
7 Push Press (unbroken you pick the weight)
rest as needed between sets
5-6 sets or go for 15 minutes if you feel you need more volume here

This is for those of you that can make it in before the 12 or 2 class:
3) No pacing per round max effort don't worry about the next set:
For Time:
25 Cal Row
20 Cal AB
15 Power Cleans (135/95)

rest 2:00

FT:
20 Cal Row
16 Cal AB
12 Power Cleans (175/120)

rest 2:00

FT
15 Cal Row
12 Cal AB
9 Power cleans (195/130)

rest 2:00

FT:
12 Cal Row
9 Cal AB
6 Power Cleans (225/155)

4) Class Workout:
3 Teams
Relay style
25 Sit-ups
20 DB Snatch (70/40)
Shuttle run

Thursday 12/22

1) Hang Snatch + Snatch + Hang Snatch + Snatch
-Every 2:00 for 10 sets

2) For Time:
40-30-20-10
Air Squats
20-15-10-5
KTE

Wednesday 12/21

Finish warm-up with
3 Rounds for time:
25 GHDSU
40 ft HS walk ( in the front walk from GHD to bathroom, and back)

1) Every :30 for 10 minutes
Power Clean + Jerk
-go on feel, if you feel beat up keep it light

2) 10 x 2 Pause Back Squat (3 seconds in the bottom on both reps)

3) 15 min AMRAP
5 Deadlifts (315/205)
15 Lateral Burpees
50 Dubs
150m row

4) 150 Cal on AB for time
working in :20 intervals resting :20

Tuesday 12/20

1) Power Snatch every :20 for 10 minutes
-30 reps. try to challenge yourself. If you hit all 30 maybe it was too light.  If you hit less than 18 maybe a bit too heavy

2) Snatch Hi-Pull 4 x 4- try to hold on to these at or above 100%

3) 18 min EMOM
1) 8-10 Bent over row
2) 10-12 Ring Dips
3) 20 Russian Twists (go heavy)

4) For Time:
4 Rounds
4 Snatch (155/105)
6 Muscle-ups
12 Box Jump Overs (24/20)

Monday 12/19

1) 8 working Sets of 3 cleans + 2 Jerks
-perform 3 single cleans and on the 3rd do 2 jerks

2) Back Loaded Lunges 5 x 6
same weight as last Tuesday for the 3 sets of 6

3) 18 min AMRAP
15 KBS (55/35)
18 Wallballs (20/14)
21/16 Cal Row
1 min rest between rounds

4) :30 weighted plank
ME Dive bombers feet on box, get as vertical as possible
:30 weighted plank
ME Dive Bombers
:30 Plank
ME Dive Bombers
:30 Plank

Saturday 12/17

1) Every 90 seconds for 10 rounds
7 Deadlifts + 7 Deficit HSPU (you pick the weight and deficit)
-try to go heavy on the deads

2) The 100s
100 Wallballs (20/14)
100 C2B
100 Alt Pistols
100 Alt DB Snatch (70/50)
25 min cap

3) 100 Straight leg raises + 100 Banded GM

Friday 12/16

Finish Warm-up with
3 Rounds
:30 Nose to wall HS hold (point toes)
5 Tempo ring rows (pause at the top for 2, lower for 5)
:15-:30 L-sit on Rings
Front Rack KB + Farmers Carry (one hand front rack the other farmers) Length of the gym and switch

1) Take 20 minutes to Max Clean and Jerk

2) Front Squat 25 reps at weight from #1 goal, goal is as few sets as possible: no time constraints

3) 6 RM Strict Press
-30-40 Bulgarian Ring rows between

4) For reps:
1 minute at each station 3 rounds
Cals on Rower (damper at 1)
Push Press (75/55)
Box Jumps (24/20)
TTB
Cals Bike
1 min rest

Thursday 12/15

Take today to work on soft tissue

Wednesday 12/14

1) 5 sets:
:30 max reps power Snatch 1:30 rest
Start at 85% set 1, 75% set 2, 65% set 3, 55% set 4, 45% set 5

2) 8 sets of each alternating back and forth
3-5 bench press
3-5 heavy weighted ring rows

3) For Time:
80 Dubs
70 Push-ups
60 Dubs
50 Pull-ups
40 Dubs
30 Push-ups
20 Dubs
10 Pull-ups

Tuesday 12/13

1) Back Loaded Lunges 2 x 8, 3 x 6
- 8s at last weeks weight, 6s at 10lbs heavier

2) 20 min AMRAP with a partner alternating rounds
10 Thrusters (95/65)
15 Sit-ups
20/15 Cal Row

3) Yes you are reading this right:
30 minutes on AB
Every 5 minutes starting at 0:00
20 wall touches (in the front) be cognizant of the classes

Try to hold a pace for the whole thing (you can go aggressive or use it to flush, your choice)

Monday 12/12

1) Every 90 seconds for 10 sets
Snatch DL + Snatch Hi-Pull + Power Snatch
- try to stay at the same weight roughly 80% for the whole 15 minutes

2) 15 Min EMOM
1) 6 Deadlifts moderate/heavy
2) 10-15 Ring Dips
3) :40 ME Strict Pull-ups

3) For Time:
21-15-9
Power Cleans (115/75)
Bar Facing Burpees

at the 8:00 mark
4) For Time:
15-12-9
Hang Power Clean (135/95)
Burpee Box Jumps (24/20)

5) 5 minutes for reps:
5 Kipping HSPU + :20 HS Hold
-you must complete 5 reps and the hold for the rep to count

Saturday 12/10

8:30am or 9:45am today jump in with the classes for this one

12 Days of Christmas:

This workout goes just like the song:

On the first day of Christmas my wonderfully amazing Coach Pete gave to me 1 Round of Cindy (5 pull-ups, 10 Push-ups, 15 Air Squats).  On the 2nd day of Christmas He gave to me 2 Power Snatches, 1 Round of Cindy.  etc.  The workout finishes going 12 Thrusters back down to 1 round of Cindy.  

55 minute Cap

1 Round of Cindy 

2 Power Snatch (115/75)

3 Front Squats (115/75)

4 Box Jump Overs (24/20)

5 KBS (55/35)

6 Goblet Lunges (55/35)

7 Lateral Bar Burpees 

8 Deadlifts (115/75)

9 TTB

10 Jerks (115/75)

11 Hang Power Cleans (115/75)

12 Thrusters (115/75)

Friday 12/9

Plan on jumping in one of the classes tomorrow

Same style as last Friday

1) 10 min EMOM
Hang Snatch + Snatch
- build over 10 sets

immediately into

10 min EMOM
1 Front Squat + 1 Jerk
Build over the 10 sets

immediately into

10 min EMOM
5 Deadlifts
build over the 10 sets

2) 5 Rounds for time:
4 Muscle-ups
6 Clean and Jerks (135/95) -unbroken
15/10 Cal AB

3) 3 Rounds NFT
10 Weighted Hip Bridges
10 Bent over single arm Row
10 Single arm DB or KB Push press
25 GHDSU

Thursday 12/8

See how you are feeling today, might be a great day to ride the bike for 20 minutes and mobilize.

BUT if you do the class workout (that's fine) but you owe me 2.5x  on mobility.  So the class workout is 12 minutes, you must stretch and mobilize for 30 minutes after

Wednesday 12/7

1) Back Squat 10 x 2 these should be as heavy as you can possibly go today

2) Clean grip Deadlift 5 x 4 >100% max clean no hook grip

For this one, try to get it in today around the classes, you can switch to rings if that will accommodate everyone

3) On a 3:00 minute clock complete for time:
5 Bar MU
15 OHS (115/75)
50 Dubs

If you complete this round you have until the 6:00 to compete
5 Bar MU
13 OHS (135/95)
50 Dubs

9:00 to complete
5 Bar MU
11 OHS (165/115)
50 Dubs

12:00 to complete
5 Bar MU
9 OHS (185/125)
50 Dubs

15:00 to complete
5 Bar MU
7OHS (205/135)
50 Dubs

18:00 to complete
5 Bar MU
5 OHS (225/155)
50 Dubs


You may start on the next round if you finish before the cap time.

4) Death by wall touches
Min 1: 1 wall touch
Min 2: 2 wall touches
etc.

Tuesday 12/5

1) Power Clean 3 x 10
-the first 2 sets are meant to be moderate and working on cycling rate/technique. Last set is max load.  Go for it, if you only get 7 thats fine at least your pushed it

2) For Time: from .com 11/28
50 Cal Row
50 HSPU
50 L-pull-ups
50 SDHP (95/65)
50 inverted burpees
50 TTB
50 Cal Row

35 minute cap

3) 4 Rounds
20 Banded GM
10 Banded Torso rotations each way

Monday 12/4

1) 25 minutes to get this snatch work in, don't spend forever on this
Snatch 1 x 3 (60%) 1 x 3 (65%) 1 x 3 (70%) 3 x 3 (75%)
Snatch 1 x 2 (65%) 1 x 2 (70%) 1 x 2 (75%) 3 x 2 (80%)

2) Bench Press 6 x 5 (not a maximal 5, these should be moderate across)

3) Back Loaded Lunges 5 x 6 (using last weeks 8 rep weight)

4) 10 min ladder
1 Bear Complex (95/65)
25 Dubs
2 Bears
25 Dubs

etc.

Saturday 12/3

1) 20 minute clean + front Squat Ladder
2 MU
4 HSPU
1 Clean + 1 Front Squat (155/105) (185/125) (205/135)*
*Add 10/5# after every completed set, you pick the starting weight

2) Initially this was going to be 16.2
however I saw a good mental workout earlier this week, game time decision

100 Burpee Pull-ups for time
at the top of every minute complete 2 Cleans (225/155)

3) 100 weighted Sit-ups
100 Banded GM

Friday 12/2

1) 10 min EMOM:
2 Clean Deadlifts + 1 Power Clean
- This is touch and go, build over the 10 minutes but start heavy (about 80% of Mondays double power should do it)

Immediately into 10 min EMOM

3 OHS (from the rack, keep it mid range on the percentage 60%ish, pause 1 second in the bottom of each

Immediately into 10 min EMOM
1 Hang Power Clean + 2 Jerks
-build over the 10 minutes

2) Snatch Hi Pull 5 x 3 (>105%)

3) For Time:
6 Rope Climbs
21-15-9
DB Snatch (70/40)
Wallballs (20/14)
6 Rope Climbs

4) 40 Paralette Shoot throughs (push-up, shoot through, dip, return)
every 5 reps perform 5 ring rows with a 3 second lower