171213

Training Plan for Wednesday, December 13th, 2017:

Wod With Class:
For Time:
2 Mile Weight Vest Run 20/14-lb

Conditioning:
7 Rounds (For Quality):
7 Weighted Hip Extension
10 Bulgarian Split Lunge 53/35-lb
7 Weighted GHD

Push Jerk
3-3-3*

*Build to a medium/heavy weight for all three sets. Work on getting under the bar, using the weight of the bar to press your torso down quickly. Work on getting low in your overhead squat position.

Split Jerk
7 x 1 @ 60% 1RM,* 5 Sec. Pause in Catch Position.

*Work on perfecting your catch position:
• Front knee over the ankle, front foot slightly turned in.
• Back Knee Low, back foot straight.

Pause in the catch position, improve your footing if necessary, and bounce to feel this position.

171212

Training Plan for Monday, December 10th, 2017:

Wod With Class:
For Time:
50 Burpee Pull-Ups*
50 Cal Bike, or Row
50 Bar Facing Burpees 515/355-lb

*Measure pull-Up bar to be about 6″ (or more) above standing reach.

Clean EMOM, Week 2:

3 x 4 @ 70%
3 x 3 @ 75%
3 x 2 @ 80%
3 x 1 @ 85%

*1 Min. rest in-between sets

Conditioning:
10-9-8-7-6-5-4-3-2-1*:
Deficit HSPU @ 6″ Deficit
*50m Sled Pull after each set 225/155-lb

Conditioning:
For Time:
800M Run
1k Row
160 Dubz
2k Bike

171211

Training Plan for Monday, December 10th, 2017:

Wod With Class:
3 Rounds of Backsquat:
70% x 3
75% x 3
80% x 3+

Complete a set of Backsquat every 2 minutes for 9 rounds. The goal on the plus set is 9-12 reps. If you can easily get 12 reps, increase your 1RM and recalculate your percentages. If you cannot get 9-12 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.

Conditioning:
7 Min AMRAP:
Pegboard Ascent

Conditioning:
7 Min AMRAP:
Calorie Row

Conditioning:
5 Rounds:
10 Weighted Glute Ham Raise
10 Ring Dips
10 Yard Handstand Walk

171208

Training Plan for Friday, December 8th, 2017:

Wod With Class:
3 Rounds:
300M Row
30 Burpee
30 WallBall 20/14-lb
30 Weighted Abmat Sit-Up 30/20-lb

Power Snatch EMOM:
3 x 4 @ 65%
3 x 3 @ 70%
3 x 2 @ 75%
3 x 1 @ 80%

*1 Min. Rest In-Between Sets

Conditioning:
4 Rounds:
30 Cal Bike
20 Sec. Sandbag Bear Hug*
10 V-Up

*Carry sandbag at chest level, arms parallel to the floor, keep neutral spine (don’t lay back and allow low back to support the load)

171207

Training Plan for Thursday, December 7th, 2017:

Wod With Class:
1 Mile Run
Isabelle 135/95-lb, or 70% 1RM
1 Mile Run
Grace 135/95-lb

Strict Press
3 Rounds of Strict Press:
65% x 5
70% x 5
75% x 5+

Complete a set of Strict Press every 2 minutes for 9 rounds. The goal on the plus set is 12-15 reps. If you can easily get 15 reps, increase your 1RM and recalculate your percentages. If you cannot get 12-15 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.

171206

Training Plan for Wednesday, December 6th, 2017:

Wod With Class:
5 Rounds, 40s On/20s Off, Alt. Between*:
• Dubz
• DB Front Rack Lunges 50/35-lb
• Toes-2-Bar, or V-Up
• Rusian KB Swing 70/53-lb

*Tabata Scoring: Only Record Your lowest scored round per movement.

Conditioning:
10 Rounds, 2 Min AMRAP*:
20 Sec. L-Sit**
10 Burpee
Max Reps Rope Climb

*1 Min Rest Between Rounds
**Accumulate 20 sec. if cannot complete in 1 set.

Conditioning:
460M Sled Pull 135/90-lb

Rest 5 Min, then:

260M Sled Pull 225/155-lb

171205

Training Plan for Tuesday, December 5th, 2017:

Wod With Class:
12 Min AMRAP:
3 Cal Bike Or Row
1 Muscle-Up
6 Cal Bike Or row
2 Muscle-Up

Continue up the ladder!

Push Press:
2-2-2

Clean EMOM*:
3 x 4 @ 65%
3 x 3 @ 70%
3 x 2 @ 75%
3 x 1 @ 80%

*1 Min. Rest In-Between Sets

Conditioning:
7 Rounds:
70 M Sled Push 270/180#
7 Weighted GHD

171204

Training Plan for Monday, December 4th, 2017:

Wod With Class:
3 Rounds of Backsquat:
65% x 5
70% x 5
75% x 5+

Complete a set of Backsquat every 2 minutes for 9 rounds. The goal on the plus set is 12-15 reps. If you can easily get 15 reps, increase your 1RM and recalculate your percentages. If you cannot get 12-15 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.

Preferably: Muscle-Ups

Conditioning:
5 Rounds, Every 6 Min:
2 Min AMRAP:
200M Run
12 HSPU
Max Reps C2B

Conditioning:
7 Rounds*:
7 Weighted Glute Ham Raise
7 Back Extensions
* Rest As Needed Between Sets

171201

Training Plan for Friday, December 1st, 2017:

Wod With Class:
21 DB Thruster 50/35-lb
400m Run
18 DB Thruster
400m Run
15 DB Thruster
400m Run

3 DB Thruster
400m Run

Front Squat, Push Press, Strict Pull-Up, Reverse Hyper:
2 x 5*

*Today the weights should start to feel light and easy compared to how the same weights felt two weeks ago!

Conditioning:
8 Rounds:
16 Cal bike
8 Bulgarian Split Lunge @ 70/53-lb KB

171130

Training Plan for Thursday, November 30th, 2017:

Wod With Class:
9 Rounds:
3 Legless Rope Climb
5 Bench Press 185/125, or 70% 1RM
7 Cal Bike, or Row

Snatch Balance:
5 Min EMOM:
3 Snatch Balance

5 Min EMOM:
2 Snatch Balance

5 Min EMOM:
1 Snatch Balance

Conditioning:
5 Rounds (20 min total):
4 Minute AMRAP:
500M Row @ +10-15 Sec Max 500m Row Pace
Max Strict Muscle-Up