WARMUP
3 ROUNDS 20 PLANK TO PUSH UP 10 SCAPULAR DEPRESSION 5 INCH WORMS (HANDS ONLY) SPIDER CRAWL TO ELBOW DROP 4/4 FITNESS 5RM FLOOR PRESS PERFORMANCE 5RM BENCH PRESS WOD Kelly 5 ROUNDS FOR TIME 400m RUN 30 BOX JUMPS (24/20) 30 WALL BALLS (20/14) 30:00 CUTOFF
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WARMUP
50' OF Knee pull Quad stretch Toe pull High kick Lateral lunge 5 Kneeling Deck Jump 10 Wrist Circles 10 Elbow Circles 25 PVC Side bends 25 PVC Trunk Rotations FITNESS 1)5RM DEADLIFT (ADD 5-10 LBS) 2)5X3 PUSH PRESS 3A)5X20 HEAVY RUSSIAN KB SWINGS 3B)5XMAX HOLLOW ROCKS PERFORMANCE 1)3 POS SNATCH CMPLX; 2X1@65, 2X1@70 2)BTN SNATCH PUSH PRESS - 5X3@70 3)BACK SQUAT - 6@60, 6@65, 6@70, 4@75, 4@75 WOD (Your name here if you improve the most since last month) 8 AMRAP @ 95/65 3 LATERAL BURPEES 6 THRUSTERS 3 LATERAL BURPEES 6 SUMO DEADLIFT HI-PULL WARMUP
COACH LED 2 ROUNDS; 10 EACH JUMPING JACKS PUSHUPS JUMPING LUNGES GROINERS SQUAT THRUSTS SITUPS BURPEES FITNESS 1)3X5 SQUAT (ADD 5 LBS) 2)3X5 PRESS (ADD 2.5 LBS) 3A)3X25FT ONE ARM KB HIGH KNEE LUNGE TO LATERAL FLEXION (R/L) (35/18) 3B)3XMAX PUSH UPS PERFORMANCE 1) MUSCLE SNATCH: 1X5@60, 1X4@65, 2X2@70 2) 3 POS CLEAN CMPLX: 2X1@70, 2X1@70 3) FSQ 8@60, 6@65, 5@70, 3@75, 5@70 WOD 10 AMRAP 10 DB SNATCH 30 DOUBLE-UNDERS *document weight used in notes WARMUP
5 MINUTES 1 SLED PUSH 5 BURPEES TO TARGET LIFT WORK UP TO HEAVY 1 POWER CLEAN, HANG POWER CLEAN, PUSH PRESS 10 MINUTES, EVERY :30 1 POWER CLEAN, HANG POWER CLEAN, PUSH PRESS WOD 3 ROUNDS FIGHT GONE BAD STYLE 1:00 PUSH PRESS 85/55 1:00 AIRDYNE 1:00 BOX JUMPS 20" 1:00 RUSSIAN KB SWINGS 53/35 1:00 WALL BALL 20/14 1:00 REST WARMUP
6 MINUTES WITH PARTNER: 6 SITUPS WHILE PARTNER B HOLDS A PLANK, PARTNER A SPRINTS TO PARTNER B AND SWITCH. SECOND ROUND 6 PUSHUPS WHILE PARTNER HOLDS BOTTOM OF SQUAT, SPRINTS, SWITCHES AND SO ON. LIFT 10 MINUTES TO WORK UP TO HEAVY CLEAN AND JERK AND TO GET COMFORTABLE WITH MOVEMENTS IN WOD WOD 12 DAYS OF CHRISTMAS FOR TIME: REP SCHEME FOLLOWS THE SONG: 1, 2-1, 3-2-1, etc. 1 C&J (BW) 2 Deadlift (BW) 3 BB Alternating Lunges (BW) 4 Pistols 5 Pull Ups 6 Double Unders 7 Burpees 8 Kettlebell swings (53/35) 9 Single Arm Kettlebell Snatch (53/35) 10 Air Squats 11 HR Push Ups 12 Muscle Ups PLEASE BE SURE TO CHECK OUR HOLIDAY SCHEDULE FOR XMAS EVE. CLASSES WILL BE HELD 6AM, 8:30AM, AND 9:30AM ONLY. NO CLASSES XMAS. THERE IS NO HOLIDAY SCHEDULE OR MAKEUP FOR THURSDAYS BARBELL WOD CLASS, FEEL FREE TO COMPLETE DURING OPEN GYM AT ANY SCHEDULED OPEN GYM TIME. 12.23.14
WARMUP 50' OF Knee pull Quad stretch Toe pull High kick Lateral lunge Banded hip walk 10 scorpion 10 band pull-aparts FITNESS 1)5RM DEADLIFT (ADD 5-10 LBS) 2)5X3 CLEAN AND JERK 3A)5X3 CONSECUTIVE BROAD JUMPS 3B)5X10-15 SINGLE DB CURLS PERFORMANCE 1)1 PCL + 2 CL, 2X3 @ 65; 3X3 @ 70 2)SNATCH BALANCE - 2X3@ 60, 1X3 @ 65, 2X3@70 3)PUSH PRESS - 5X5 @ 70 WOD 3 TIME THROUGH 2:00 MAX REPS PULLUPS 150 SINGLE UNDERS REST EXACTLY 2:00 2:00 MAX REPS HSPU 150 SINGLE UNDERS REST EXACTLY 1:00 THANK YOU TO EVERYONE WHO ATTENDED THE HOLIDAY SPECTACULAR FRIDAY NIGHT! IT WAS A GREAT TIME WITH GREAT FOOD AND GREAT PEOPLE. HOPEFULLY EVERYONE HAD A GREAT TIME. THANK YOU TO EVERYONE WHO BROUGHT A DISH, EVERYTHING WAS GREAT!!! 12.22.14
WARMUP 2 rounds; 10 each JUMPING JACKS PUSHUPS JUMPING LUNGES GROINERS SQUAT THRUSTS SITUPS BURPEES FITNESS 1)3x5 BACK SQUAT (ADD 5 LBS) 2)3X5 PRESS (ADD 2.5 LBS) 3)5X10 BARBELL ALTERNATING LUNGES (10 EACH SIDE) (CAN ADD WEIGHT EACH SET IF NEEDED) PERFORMANCE 1)1 PSN + 2 SN; 2X65%, 3X70% 2) RACK JERK; 2X3 @ 70, 3X3 @ 75 3) BACK SQUAT - 8@60, 8@65, 6@70, 6@75 WOD FOR TIME: 3 ROUNDS 5 POWER CLEAN @ 70% OF CLEAN 7 CTB PULLUPS 6 BAR-FACING BURPEES REST :60 2 ROUNDS REST ;60 1 ROUND WARMUP
LIFT 10 MINUTES TO FIND 2RM HANG POWER SNATCH 10 EMOM 2 HANG POWER SNATCH @ 85% WOD 8 ROUNDS FOR TIME WITH A PARTNER 5 PULL UPS 10 WALL BALLS (20/14) 20 ALT. DB SNATCH (50/30) PARTNER HOLDS PLANK THEN SWITCH CLASS SCHEDULE HAS BEEN CHANGED FOR THE DAY. CLASS SCHEDULE: 6AM, 9AM, 430PM 3PM OPEN GYM WARMUP 5 MINUTE DROM FITNESS 1)5X3 OHS 2)5X5 PUSH PRESS 3A)3X:45 SIDE PLANK 3B)3X2:00 DOUBLE UNDER PRACTICE PERFORMANCE 1)5x1 PSN + OHS + SN; 2 sec pause in bottom, linear 2)5x1 PUSH PRESS + BTN SP/JK + SP/JK; 5 sec pause in split; progressive 3)5x3 DIP SQUAT @ 105% of JK WOD 10 MINUTE ASCENDING LADDER DEADLIFT @ 1.5 BW HANDSTAND PUSHUPS APACHE HOLIDAY SPECTACULAR FRIDAY, DECEMBER 19TH @ 730 PM. BRING YOUR FRIENDS, FAMILY, FOOD, AND SPIRIT OF CHOICE!!! REMEMBER, CLASS SCHEDULE HAS BEEN CHANGED FOR THE DAY. CLASS SCHEDULE: 6AM, 9AM, 430PM 3PM OPEN GYM 12.18.14
WARMUP 5X 50' DOG SLED +90/+45 50' SLED PULL +90/+45 50' BROAD JUMP 50' SPRINT MAX OUT 20 MINUTES TO FIND MAX HEIGHT SEATED BOX JUMP MAX HEIGHT BOX JUMP WOD 12 AMRAP 5 L-PULLUPS 10 HR PUSHUPS 20 DOUBLE UNDERS |
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