WED28NOV2018

WOD

Strength
Front Squat: EMOM for 8 Min, 3 reps @ 70%

Conditioning
AMRAP in 20 minutes:
20 Cal Row
30 Wallballs (20/14)
20 HR Pushups

*Rx Pushups: no knee contact with ground, no sagging

Extra

Strength
OHS Build to heavy single w/ 5 sec. pause in bottom

Jerk: Build to Heavy Double
*hold the split/catch position for 2 sec. on each rep

Skill
Death by Dip, from top of MU
1+1, 1+2, 1+3 etc
*1 MU + 1 dip, 1 MU + 2 dips

Accumulate 60 Perfect hollow/arch swings on rings
*break as soon as form deteriorates

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TUE27NOV2018

WOD

Strength
Deadlift: 6 sets of 4 building
*Drop from top of each rep and reset

Conditioning
4 rounds for time:
12 Weighted Step-Ups (50/35s to 20″)
9 Hang Power Cleans (135/95)
15 Tose to Bar
Rest 1 min

Extra

Strength
Clean w/ Pause below knee, build to heavy single

Skill
10 inchworms + pushups for control and perfection

Midline- After
100 pushup position shoulder taps
*don’t twist when instigating touch
*if easy, add weight on back

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MON26NOV2018

WOD

Strength
Hang Snatch: Build to Heavy Double

Conditioning
“Helen”
3 Rounds For Time:
400M Run
21 Kettlebell Swings (53/35)
12 Pullups

Extra

Strength
12 min to work to 3RM FS w/ no belt each with a 2 sec. pause

Skill
4 rounds – at a steady pace, not for time:
8 strict Rope PU (use a single hanging rope, and pull to chest)
*alt. top hand each set
10 alt. pistols
20 ft. HS walk

Midline – After
4 min. tabata – Hollow hold on ground

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SAT24NOV2018

WOD

Conditioning
In teams of two, 4 Rounds for Time:
300M Run
30 DB Snatches
30 Cal Row

*Run Together

Strength
Snatch Balance: Build to Heavy Single

Clean + push press + power jerk + split jerk: Build to heavy single

single arm OH KB Lunge: 4 sets of 25ft each arm

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WED21NOV2018

Holiday Schedule

Wednesday, Nov 21 – NO 7PM
Thursday, Nov 22 – CLOSED
Friday, Nov 23 – 8AM & 4PM
Saturday, Nov 24 – 8AM & 9AM

CHRISTMAS PARTY – December 15th, at the Gym, please RSVP: http://evite.me/ JvJgageUps

Monday, Dec 24 – 9AM / 10AM
Tuesday, Dec 25 – CLOSED

WOD

Conditioning
30 min AMRAP:
800m Run
30 KB Swings (53/35)
1000m Row
30 Abmat Situps
3000m Bike
100′ Walking Prisoner Lunges

*athletes may choose to start on run/row/bike but they have to start on one of those and go in the order described. 

Midline
4 min. Tabata – Hollow Hold

Extra

Strength
10 min. EMOM – 2 Push jerks at 85% of last weeks 3RM

BS: 4 rep max with 2 sec. pause at the bottom of each rep

Skill
On Rings for consistency – 16min Alt. EMOM
E- 4 hollow rocks + 2 candlestick rolls
O- 3 MU

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TUE20NOV2018

WOD

Strength
Banded Deadlift Clusters: 4 sets of 2.2.2 at 50% + medium band
*Rest 10 seconds between clusters and 1 min between sets

Conditioning
AMRAP in 12 Minutes:
5 Pullups
10 Pushups
25 Double Unders

Extra

Strength
2 Pos. Clean (Power Pos + Below Knee): Every 90 sec. for 10 sets

Skill
2 min. child’s pose with wrists on foam roller

5 sets
25 ft.HS walk + max freestanding hold

Midline – After
At a steady pace:
15 GHD situp
15 V-ups
15 GHD situp
15 Arch ups
15 GHD situp
30 hollow rocks
15 GHD situp

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