Wednesday December 20, 2017

12/21/2017
Metcon (AMRAP - Rounds and Reps)
20 Minute AMRAP:
3 Squat Cleans, 50/35#
6 Push Press, 50/35#
9 Box Jumps, 24/20"
200m run

Record rounds plus reps.

Scales:
35/25# DBs or less
20" jumps, plate jumps, or step ups

Tuesday December 19, 2017

12/20/2018
Clean and Jerk (3-3-3-2-2-2-1-1-1)
Take 20-25 minutes to build to a heavy single or a 1RM.
Metcon (Time)
For time (Time cap: 14 minutes):
3-6-9-6-3
Power Clean, 135/95#
Front Squat
Bar Muscle Ups

Record time to complete.

Scales:
115/85# or less
2:1 c2bs, pullups, banded pullups, or ring rows

Monday December 18, 2017

12 Days of Christmas
12 Days of Christmas (Time)
Rx:
Day 1: 100m Run
Day 2: Front Squat 115/80
Day 3: Hang Clean 115/80
Day 4: OTBar Burpees
Day 5: Deadlift 115/80
Day 6: KBS 53/35
Day 7: Sit-ups
Day 8: GS Push-ups
Day 9: Box Jump 24/20
Day 10: DU
Day 11: Pull-ups
Day 12: GHD Sit-ups

Scaled:
95/65
35/18
30 SU

Sunday December 17, 2017

12/18/2017
Thruster (5-4-3-2-1)
Take 15-20 minutes to build up to a heavy single or a 1RM.
Metcon (Time)
For time (Time cap: 18:00):
27 Thrusters, 75/55#
21 Thrusters, 95/65#
15 Thrusters, 115/85#
9 Thrusters, 135/95#
*Peform equal number of T2B after each set

Record time to complete.

Scale:
start at a lighter weight that you can build on!
hanging knee raises, v-ups, or modified v-ups

Friday December 15, 2017

12/16/2017
Metcon (Time)
Partner WOD!

Buy in: 4x400m relay run
3 Rounds:
15 Power Cleans, 155/105#
30 C2B Pull Ups
45 Wall Balls (20/14#)
Cash Out: 4x500m relay row

Scales:
135/95# or less OR MB squat cleans for the friends!
pullups/banded pullups/ring rows
14/10# MB

Thursday December 14, 2017

12/15/2017
Metcon (AMRAP - Rounds)
Unbroken HSPU:
Perform 6 initially and go up by 2, until failure
*rest as needed between attempts

Scales:
-scale the start number if needed (e.g. start at 3 and go up 1 rep each time)
-if you haven't mastered hspu yet, we will work on box hspu, shoulder taps, wall walks, etc.
Metcon (AMRAP - Rounds and Reps)
13 Minute AMRAP:
3 Dead Lift, 275/185#
5 Box Jump Overs, 30/24"
10 C2B Pull Ups
15 Air Squats

Scales:
scaled DL weight, but should be heavier than normal!
24/20", plate jumps, or step ups
regular pullups, banded pullups, or ring rows

Wednesday December 13, 2017

12/14/2017
Metcon (Time)
5 RFT:

10 Dumbell Power Cleans, 50/35#
10 Dumbell Front Squats
10 Dumbell Push Ups
12/10 Calories, Assault Bike

Record time to complete.

Scales:
35/25# DBs or less
pushups from knees

Tuesday December 12, 2017

12/13/2017
Metcon (AMRAP - Rounds)
10 Minute EMOM:
3 Power Snatch, 3 Squat Snatch, 135/95#

Perform both movements every minute on the minute.

Scales:
115/85# or less
Metcon (AMRAP - Rounds)
E3MOM until failure:
25 T2B
Snatch, 135/95# *
*Add 10# every 3 minutes

For example: minutes 1, 2, and 3, you use 135/95#. Minutes 4, 5, and 6, you use 145/105#.

Scales:
scaled number of TTB, or v-ups or modified v-ups
scaled snatch weight - start with a light weight that you can build on.

Monday December 11, 2017

12/12/2017
Metcon (AMRAP - Rounds and Reps)
30 Minute AMRAP
250m row
10 KB Swings, 53/35#
200m run
10 KB SDHP, 53/35#

Record rounds plus reps. 1 rep for every 10 meters on the row and the run.

Scales:
35/26# KB or less

Sunday December 10, 2017

12/11/2017
Front Squat (2x 7-5-3)
2 Rounds of 7/5/3:
65% x 7; 75% x 5; 85% x 3

Record your weight for your 2 sets at 85%.
Metcon (Time)
9 Minute E3MOM:
30 Double Unders
25 S2O, 75/55#
15 Bar Facing Burpees
--1:00 Rest--
at the 10 minute mark:
perform 3 RFT (6 min cap)
30 Double Unders
25 S2O
15 Bar Lateral Burpees

Record your time to complete part B.

Scales:
scaled number of dubs or 2:1 singles
65/45# or less
step overs

1 2 3 4 5 6 92