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Friday 1/19/18

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Warm-Up
EMOMx8
1. 10 kips +10 Air Squats
2. 45 Second Plank


Fitness

POWER CLEAN + PUSH PRESS
 1 X 1 : AHAP
FIT 1/19/18
20 Min AMRAP
9 Push Press 95/65
6 Thrusters 95/65
3 Front Squats 95/65
18 T2B


Competition

 Power Clean + Push Press Waves
Drop back down to 35% after the prescribed %
POWER CLEAN + PUSH PRESS
 1 X 1 : 75%
1 X 1 : 83%
1 X 1 : 90%
COMP 1/19/18
20 Min AMRAP
7 Push Press 155/105
7 Front Squat 155/105
20/16 Calorie Row

Tuesday 1/16/18

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Warm-Up
3 Rounds of
10 PVC or Band Dislocates
10 Push Ups
3 Pull Ups
3 Scapular Pull Ups

Fitness

STRICT PULL UP 5 X 5 : AHAP
FITNESS CONDITIONING 1/16/18
5 Rounds For Time:
20 KB Swings 53/35
30 Shoulder Taps in a Handstand > 60 Shoulder Taps in a Push Up Position


Competition

COMP PART A 1/16/18
5 Rounds For Time
20 KB Swings 70/53
2 Room Lengths Hand Stand Walk

Rest 5 Minutes

COMP PART B 1/16/18
For Time:
800m Row
3 Legless RC
600m Row
2 Legless RC
400m Row
1 Legless RC
*Rope Climbs start and finish Sitting*

Monday 1/15/18

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Warm-Up
 4 Rounds or 12 Minutes
5 Front Squats
5 Strict Press
5 Clean Grip OHS
5 Sotts Press
5 Box Jumps


Fitness

OVERHEAD SQUAT
 3 X 5 : AHAP
For Time:
150 AB Mat Sit Ups
EMOM- 5 Burpees


Competition

SNATCH BALANCE
 3 X 5 : AHAP
For Time:
100 Toes to Bar
7 Bar Muscle Ups every time you break

Friday 1/12/18

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Warm-Up
 30 Air Squats
20 HR Push ups
then…
5 Min Empty Bar Work

Fitness

Strength:
Clean+ Jerk Work To a Heavy Single
(Use any variation: Hang, Squat, Power, Split, Push Press….)

Conditioning:
“Cindy”
20 Min AMRAP
5 Pull Ups
10 Push ups
15 Air Squats


Competition

Strength:
Clean + Jerk Waves
Start @ 35% Each Wave
1. Build to 75% x1
2. Build to 83% x1
3. Build to 90%x1
Conditioning:
EMOMx20
1 Round of Cindy in a 20lb Vest
(if you don’t have a vest do C2B Pull Ups)

Thursday 1/11/18

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PM CLASSES ARE CANCELLED DUE TO WEATHER!

Warm-Up

 8 Min Alt EMOM
Even: 10 Russian KB Swings
Odd: 10 Long Lunges

Fitness/ Comp

 Strength:
Work to a challenging set of 20 Touch and go deadlifts
Conditioning
Teams of 3
15 Total Rounds (5 Rounds each team member)200m/150m Row
10 Sand Bag Cleans 110/80 or Floor to overhead Slam Balls 50/30
10 Toes 2 Bar*1 Partner must complete full rounds*

Wednesday 1/10/18

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Warm-Up
8 Min Alt EMOM
Even: 30 Second Plank
Odd: 45 Second Banded Hips



Fitness
Strength: Back Squat (score the three heaviest loads you complete for 5 reps)

3×5 (3 Heavy Sets of 5)1x Max Reps @30% of 1 RM (must stay moving)
Conditioning: Not Scored
18 Min AMRAP
15/12 Calorie Bike (Sprint Really Hard)
4 Room Lengths Dual KB Front Rack Carry 2×53/2×35 or 110/80 Sand Bag
20 Second Ring Dip Hold



Competition

 Strength: Back Squat (score the three heaviest loads you complete for 5 reps)
3×5 (3 Heavy Sets of 5)1x Max Reps @30% of 1 RM (must stay moving)Conditioning: Not Scored
18 Min AMRAP
15 Calorie Bike
4 Room Lengths Dual KB Front Rack Carry 2×70/2×53 or 150/110 Sand Bag
3 Ring Muscle Ups
20 Second Hold on Top of Rings

Tueday 1/9/18

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Warm-Up
12 Min AMRAP @75%
2 Room Lengths Bear Crawl
12 OHS with a Dumbbell Or KB (6 Each Side)
12 Wide Stance Sit Ups


Fitness

Strength:
5×6 Strict Chest to Bar Pull Ups (use a band for assistance or add weight to make the 6th rep challenging)
2 Rounds For Time:
100 Double Unders or 200 Single Unders
50 Front Squats with 1×53/35 Kb (Alternate Arms Every 10 Reps)
100 Double Unders or 200 Single Unders
25 Pull ups


Competition

 Strength:
5×6 Chest to Ring Pull Ups (do whatever to make rep 6 very
challenging)
For Time:
100 Double Unders
100 Alternating Dumbbell Squat Snatch 50/35
100 Double Unders
100 Chest To Bar Pull Ups
100 Double Unders