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Dec 15

A – Press 5 min EMOM – 3 reps B – Push Press 5 min EMOM – 3 reps C – Push Jerk (No Split) 5 min EMOM – 2 reps   D – 3 rounds for time 50 lunge steps 50 Squats 100 DU

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Dec 14

A – 3 rounds for active warm up 5 hang snatches 95/65 5 box jumps 10 wall balls   B – 16 mins – Snatch 5×1   C – 14 mins Clean and Jerk 5×1

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Dec 13

A – Sumo-Deadlift Sets of 5, 10, 3, 6, 1, 2   B – For time 10, 9, 8, …1 Hang snatches 75/55, 115, 85 Burpee box jump overs  

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Dec 12

  A – Warm up Clean/Squat Cleans/Snatches 10 mins   B – For Times and weights 0-15mins Row 2000/1750 or Ride 100/75 cals After you get done use remaining time to establish a 1 rep max Clean and Jerk Min 15-30 Row 1000/850 or...

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Dec 11

Monday Coach spends time on ankle and shoulder mobility A – Thruster – Heavy Sets 14 mins Sets of 5, 4, 3, 2, 1, 2, 3, 4, 5   B – Main Event 21 min CAP 3 rounds for quality – no times to be kept 75 squats 25 HSPU or...

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Dec 10

Sweet Annies   How well can you get to know Annie in 35 mins.   ***2 mins breaks are mandatory!   Annie 50-40-30-20-10 DU Sit-Ups   Rest 2 mins   Swinging Annie 50-40-30-20-10 DU KBS 1.5/1   Rest 2 mins   Burping...

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Dec 9

A – OHS – 15 mins to a 1 rep   B – Teams of 3-4 – Max Cals on Bike in 14 mins Switch athlete every :30   Cash Out: Athlete 20 Pull ups, Sport 30 C2B or 15 MU

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Dec 8

A – Floor press and KB bent over row 5×5 B – 3 sets, rest 60 seconds between sets 50 Russian KBS heavy Row 1K/Ride 50/40 Cals

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Dec 7

A – Muscle Snatch 3×3   B – Snatch – 6 sets of 3 singles Do a rep, drop the bar, reset within 5 seconds, do a rep, repeat.   C – Deadlift – Main Event 5×5   D – Row 750M for time

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Dec 6

A – 12 min EMOM 1 Clean and Jerk – increase weight 5 t2b B – Sets of unbroken Clean and Jerks – Pick one weight and stick with it for the 3 sets.     Sets of 15, 12 and 9.  Rest as needed btwn sets.   C –...

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Dec 5

35 min cap 5 rounds for time Row 500 or Ride 30/24 cals 10 push press 115/75, 155/105 sport 20 v-ups ***Every 3 mins stop whatever you’re doing and do 10 burpees

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Dec 4

A – 8 min – Practice and work to a moderate split snatch – sets of 1   B – 10 min 5 sets 1 power snatch 1 hang squat snatch   C – Warm up Thrusters and Pull ups to a good sweat. D – Fran 21-15-9...

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