Monday 12.22.14

4-fnl6

WARM UP
PVC Mobility
Row 300m
3 Rounds:
2 Low bear crawl squares
10 Slam Balls
20 Jumping Jacks

STRENGTH
5 sets x 2 reps: Power Cleans
Elements: lightweight, focus on form
Fitness: lightweight, focus on form
Performance: moderate, moving up
Competition: As heavy as possible

METCON
500m row buy in
–then–
20-10-5-10-20
KB Swings
DU
–then–
30 burpees

Elements: 25/20
Fitness: 35/25; 2x singles
Performance: 53/35; 3x singles
Competition: 70/53

AP: 3×10 GHD back extensions

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Sunday 12.21.14

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Saturday 12.20.14

9:15am Team WOD
2 person teams complete; one person works at a time
50 wall balls
800m row in 400m relay
50 hang power clean + push press
800m row in 200m relay
50 box jumps
800m row in 400m relay
50 push ups

F = 16#/12#; 65#/45#; 20”/16”; plank to knee push ups
P = 20#/14#; 95#/65#; 24”/20”; c2g
C = 30#/20#; 135#/95#; 30”/24”; deficit c2g w/hands on plates 45#/25#

10:00am Hero WOD

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Coe:
10 rft: 10 thrusters (95/65), 10 ring push ups

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Friday 12.19.14

4-fnl1 4-fnl2 4-fnl4

WARM UP
PVC Mobility
Row 400m
3 Rounds:
Low bear raise opposites – 10 reps
10 Light wallball shots
10 Push-ups

STRENGTH
Bench Press 1 Rep Max
All Groups

METCON
12:00 AMRAP
10 Deadlifts
10 Box Jumps
100m Run

Elements: 95/65; 16/12”
Fitness: 115/75; 16/12”
Performance: 135/95; 20/16”
Competition: 155/105; 24/20”

AP: Alternating Tabata hollow rocks & supermans

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Thursday 12.18.14

3-group

WARM UP
PVC Mobility
Jog 400m
Burgener Warm-up w/ bar
20 Straight leg slam balls
20 PVC Sotts presses
10 Squat Jumps – emphasize full extension

STRENGTH
Snatch 1 Rep Max
Elements: Power Snatch
Fitness: Power Snatch
Performance: Snatch
Competition: Snatch

METCON
50 Squats
40 KB Swings
30 T2B
20 HSPU
10 Man-Makers (db push up jump to squat clean to thruster)

Elements: 35/20; Toes-to-pole; Push Press w/ DB; 25/15#
Fitness: 40/25; Knee-up or Toes to pole; Push Press w/ DB; 30/15#
Performance: 53/35; Knees to Chest; Assisted HSPU; 40/25#
Competition: 70/53; 50/35#
Thursday, December 18, 2014
Competition Class

7:00PM – Warm-up
7:20PM – WOD 1
“Main Site 141215” (modified a little)
Ring Dip Ladder up to 10
Minute 1 = 1 Ring Dip
Minute 2 = 2 Ring Dips
… goal is to get to 10

Hang Power Clean Ladder up to 10 (Rx is ¾ of Bodyweight)
Minute 1 = 1 Hang Power Clean
Minute 2 = 2 Hang Power Cleans
… goal is to get to 10

Perfect Score = 20

7:50PM
“Stocky Fran”
12-9-6
Thrusters 155/105#
Chest to Bar Pull-ups

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Wednesday 12.17.14

3-fnl51 3-fnl52 3-fnl53 3-row

WARM UP
Jog 200m
PVC Mobility
Dynamic Warm-up
Then Stretch hips/hamstrings

STAMINA
4:00 Minutes:
Run 400m
Max Slam Balls in time remaining
Score = Number of slam balls

METCON
100 Double Unders
– then –
21-15-9
Overhead Squats
Burpees over bar
– then –
100 Double Unders
Elements: 45/15
Fitness: 85/55
Performance: 105/75
Competition: 135/95

AP: Side Planks: Accumulate 1:00 on each side

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Tuesday 12.16.14

3-fnl50

WARM UP
PVC Mobility
Jog 200m
4 Rounds:
10 Air Squats
20 Jumping Jacks
30 Single Unders

STRENGTH
Front Squat 1 Rep Max
All Groups

METCON
“Jackie”
1000m Row
50 Thrusters
30 Pull-ups
Elements: 35/15#; ring rows
Fitness: 45/35#; Assisted pull-ups or ring rows
Performance: 45# for male and female; Assisted pull-ups
Competition: 45# for male & female

AP: 3×15 GHD Sit-ups

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Monday 12.15.14

3-fnl47 3-fnl45 3-fnl48 3-fnl49

WARM UP
Arm Circles/Arm Crosses
PVC Mobility
Jog 400m
3 Rounds:
10 Slam Balls
Low Bear Crawl
10 Thrusters w/ slam ball

STAMINA/SKILL
Max Double Unders in 2:00
–rest 2:00–
Max Timed Wall Sit
Elements: Singles
Fitness: Singles or ParalletteJumps
Performance: DU’s or Parallette Jumps
Competition: DU’s

METCON
Death by (Power) Clean and Jerks
Minute 1 = 1 rep
Minute 2 = 2 reps
Minute 3 = 3 reps
If fail somewhere between minutes 5-10, max burpees until 11:00
Elements: 65/45
Fitness: 95/65
Performance: 115/75
Competition: 135/95

AP: 10 Halos each direction w/ KB

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Sunday 12.14.14

12:00 – 2:00 = Open Gym

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Saturday 12.13.14

9:15am Team WOD
3 rft:
Partner 1 = run 400m; partner 2 = 20 Wall Balls; switch
Partner 1 = run 400m; partner 2 = 20 KB Swings; switch
Partner 1 = run 400m; partner 2 = 20 t2b; switch

10:00am Hero WOD

Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.

Sham
7 rft: 11 bodyweight deadlifts 100m sprint

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