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Tuesday 12.13.16

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WARMUP

3 Rounds
200m row
10 air squat
10 modified push ups
10 jumping jacks

SKILL WORK

Front Squat From Rack
FRONT SQUAT [from rack]: 50x5, 55x3, 60x3, 70x3, 75x3, 75x3, 80x2, 85x1, 90x1

METCON

A Couple Of Couplets
For total time:

5RDS
5 FS 135/95, 115/75, 96/65, 75/55
5 cal bike

2 Min Transition...

5RDS:
5 WB Dbl shot
5 Burpees

COOL DOWN

Stretch with bands & foam roll

Saturday 12.10.16

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WARMUP

Group RED line
Group relay

PARTNER WOD

Partner A & Partner B split chipper - 2 SECTIONS
SECTION 1
150 Calorie BIKE
50 Push Press 115/75
40 Burpee Bar Jump Over
30 Hang Cleans 115/75
20 Thrusters 115/75
10 Rope Climbs
Partner RUN 400m

SECTION 2
150 Calorie Row
50 Pull Ups
40 Ball Slam
30 T2B
20 Wall Ball
10 Wall Walks
Partner Run 400m

Friday12.9.16

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WARMUP

red line

SKILL WORK

OH squat - progression - keep building weight moderately and complete 3 sets unbroken

WARMUP

15 minute amrap
10 oh squat - 75/55, 65/45, 55/35
5 BBJO
10 RING DIPS

CASH OUT

50 WEIGHTED SIT UPS

Thursday 12.8.16

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WARMUP

get loose
at 5min after clock starts for 5min
amrap of:
10 calorie row / 5 cal bike (alternate
walking high kicks to rig
5 strict pull ups (or as high as u can go)
broad jumps back

5 cal bike

STRENGTH / SKILL

Deadlift
1 rep work starting with bar moving to 1 rep max

METCON

10 min amrap
10 deadlift 55-65% from skill work
10 cal Row
10 wall ball
10 ball slam

CASH OUT

CORE WORK
3rds
10 side plank raises L then R
10 bridge raises with leg extension L + R = 1