TUESDAY 1.1.2019

TUESDAY 1.1.2019

STRENGTH

Last Man Standing (Power Snatch Version) 

Men start out with 65#
Complete 1 Power Snatch and
add 10# every 0:30 seconds
until the last man is left standing

Women start out with 35#
Complete 1 Power Snatch and
add 5# every 0:30 seconds
until the last woman is left standing

Warm up for 5 minutes before we start!

These can be Full Squat if you squat snatch better than you power snatch.

METCON-BURN

BARF

Partner WOD

4000 m Row (done in 250 m intervals)

As your partner completes their 250m row you complete 1/2 of each of the following:

300 squats
200 Push Ups
100 Pull Ups

Must be done in this order:
Squats-Push Ups-Pull Ups

You must complete the following number of reps:

2000 m Row
150 squats
100 Push Ups
50 Pull Ups


MONDAY 12.31.2018

MONDAY 12.31.2018

STRONG

Back Squat 

Take all percentages off 85% of your 1 RM

5 X 42.5%

5 X 55%

5 X 67.5%

5 X 80%

5 X 92.5%

Bench Press 

Take all percentages off 85% of your 1 RM

5 X 42.5%

5 X 55%

5 X 67.5%

5 X 80%

5 X 92.5%

METCON-BURN

Faster Eddies 

0:30 max effort each movement

sit-ups
4-count flutter kicks
sit-ups
leg raise
sit-ups
Hello Dolly's
sit-ups
crunches
sit-ups
twists
sit-ups
4-count flutter kicks

Metcon

TABATA

Power cleans 135/95

rest 0:60

Power Snatch 115/85

rest 0:60

Push Press 95/65

rest 0:60

Pull Ups

rest 0:60

Push Ups

rest 0:60

Squats


SUNDAY 12.30.2018

SUNDAY 12.30.2018

STAMINA

3 minute row at 60% HR

rest 1 minute

6 minute AMRAP at 70% HR :
30 double unders
10 burpees jumping to a target above reach

rest 1 minute

9 minute AMRAP at 80%
10 wall ball 20/14
10 KB swings 32/24
10 cal Row

rest 1 minute

12 minute AMRAP at 90%
5 power cleans @ 75% 1RM
7 TTB
9 box jump 24/20 (step down)
11 cal row

rest 1 minute

3 minute row at 100% HR

rest 1 minute

2 minute row at 80% HR

rest 1 minute

1 minute row at 70% HR

42 minutes of work


FRIDAY 12.28.2018

FRIDAY 12.28.2018

STRONG

ALL CALCULATIONS COME FROM 85% OF YOUR 1RM

Back Squat 

5 @ 50%
5 @ 62.5%
5 @ 75%
5 @ 87.5%
3 @ 100%
8 @ 75%

Shoulder Press 

5 @ 47.5%

5 @ 60%

5 @ 72.5%

5 @ 85%

5 @ 97.5%

METCON-BURN

10 Minute AMRAP

5 Power Snatch 115/85
15 Push Ups
30 Jump Squats 45/35

Rest 5 minutes then-

Complete as many Power Clean/Push Jerks as possible in 5 Minutes.

EMOM starting at 0:00 do 5 Burpees.
135/95


WEDNESDAY 12.26.2018

WEDNESDAY 12.26.2018

STRONG

ALL CALCULATIONS COME FROM 85% OF YOUR 1RM

Back Squat 

5 @ 47.5%

5 @ 60%

5 @ 72.5%

5 @ 72.5%

Deadlift 

5 @ 47.5%

5 @ 60%

5 @ 72.5%

5 @ 85%

5 @ 97.5%

METCON-BURN

5K Recovery Row

YES, NECESSARY EVIL....

LONG SLOW STEADY ROW

TUESDAY 12.25.2018

TUESDAY 12.25.2018

STRONG

MERRY CHRIST-MAX!

15 MINUTES TO BUILD TO MAX SNATCH

15 MINUTES TO BUILD TO 1RM CLEAN AND JERK

Snatch 

Clean and Jerk 

METCON-BURN

12 DAYS OF CHRISTMAS 

1 SHOULDER TO OVERHEAD
2 POWER CLEAN 95/65
3  POWER SNATCH 95/65
4 KB SWINGS 32/24
5 PULL UPS
6 PUSH UPS
7 SIT UPS
8 SQUATS
9 TOES TO BAR
10 BOX JUMPS
11 WALL BALLS 20/14
12 THRUSTERS 95/65              

        1
                    2,1
                  3,2,1
                4,3,2,1
               5,4,3,2,1
             6,5,5,3,2,1
          7,6,5,4,3,2,1
         8,7,6,5,4,3,2,1
       9,8,7,6,5,4,3,2,1
     10,9,8,7,6,5,4,3,2,1
  11,10,9,8,7,6,5,4,3,2,1
12,11,10, 9,8,7,6,5,4,3,2,1

MONDAY 12.24.2018

MONDAY 12.24.2018

STRONG

Back Squat 

ALL CALCULATIONS COME FROM 85% OF YOUR 1RM

5 @ 47.5%

5 @ 60%

5 @ 72.5%

5 @ 85%

5 @ 97.5%

Bench Press 

ALL CALCULATIONS COME FROM 85% OF YOUR 1RM

5 @ 47.5%

5 @ 60%

5 @ 72.5%

5 @ 85%

5 @ 97.5%

METCON-BURN

CONNECTIVITY

4 Rounds of:

45 second hollow hold

25 banded good mornings

3 wall walks (15 second hold at top)

Metcon

3 rounds of:

Row 1000m
15 C2B Pull-ups
20 Burpees

Rest 2 Minutes between rounds


SUNDAY 12.23.2018

SUNDAY 12.23.2018

STAMINA WORKOUT FROM: 1.17.2018

1 Minute Row HR 80% (Note Meters Rowed)
Rest 1 Minute (Note HR after Rest)
1 Minute Burpees HR 80% (Note Burpee Reps)
Rest 1 Minute (Note HR after Rest)
1 Minute KB Swings HR 80% (Note KB Reps)
Rest 1 Minute (Note HR after Rest)

2 Rounds of:

1 Minute Row HR 85-90%
Rest 1 Minute
1 Minute Burpees HR 85-90%
Rest 1 Minute
1 Minute KB Swings HR 85-90%
Rest 1 Minute

 2 Rounds :

1 Minute Row HR 95%
Rest 1 Minute
1 Minute Burpees HR 95%
Rest 1 Minute
1 Minute KB Swings HR 95%
Rest 1 Minute

AFTER LAST KB SWINGS REST 5 MINUTES

1 Minute Row HR 80% (Note Meters Rowed)
Rest 1 Minute (Note HR after Rest)
1 Minute Burpees HR 80% (Note Burpee Reps)
Rest 1 Minute (Note HR after Rest)
1 Minute KB Swings HR 80% (Note KB Reps)
Rest 1 Minute (Note HR after Rest)

FRIDAY 12.21.2018

FRIDAY 12.21.2018

STRONG

PERCENTAGES LISTED BELOW ARE CALCULATED FROM 85% OF YOUR 1RM

Back Squat 

5 @ 45
5 @ 57.5
5 @ 70
5 @ 82.5
5 @ 95
8 @ 70

Shoulder Press 

5 @ 45%
5 @ 57.5%
5 @ 70%
5 @ 82.5%
5 @ 95%

METCON-BURN

CrossFit Games Open 13.1

17-Minute AMRAP of:
40 Burpees to a 6" target
30 Snatches, 75# / 45#
30 Burpees to a 6" target
30 Snatches, 135# / 75#
20 Burpess to a 6" target
30 Snatches, 165# / 100#
10 Burpees to a 6" target
AMRAP Snatches 210# / 120#

SCALE AS NECESSARY, BUT Rx AS MUCH AS POSSIBLE

THURSDAY 12.20.2018

THURSDAY 12.20.2018

STRONG

Warm-up

Clean Warm Up

5 Clean Pulls
5 High Pulls
5 Power Cleans
5 Front Squatsempty bar only

1X through

Weightlifting

Below Knee Clean 

Warm up and build to "heavy" or the day over 5 rounds

Weightlifting

Power Clean + Below Knee Clean + Jerk 

Power Clean from Floor
Squat Clean from Below Knee
Jerk

EMOM for 7

METCON-BURN

CONNECTIVITY

Faster Eddies 

0:30 max effort each movement

sit-ups
4-count flutter kicks
sit-ups
leg raise
sit-ups
Hello Dolly's
sit-ups
crunches
sit-ups
twists
sit-ups
4-count flutter kicks

Metcon

12:00 to complete:

100 Double-Unders

150 Wall Balls 20/14

 ME Bar Muscle-Ups with the remainder of the 12:00

If you don't have muscle ups, complete as many banded assist Bar Muscle Ups as possible

Score is number of Muscle Ups

Rest 2:00 after completing the 12:00, then…

3:00 ME Power Cleans 135/95

Note: Do small sets (5-10 fast UB reps), and try to minimize rest intervals to keep moving at relatively the same pace for the entire 3:00.

Yes, I know here aren't all ball targets yet.

You should know how high 10/9 feet is by now...