Monthly Archives: December 2016

ON OWN:
4min on bike or rower

GROUP: [down and back] Down- High Kicks - Butt Kicks - Broad Jumps - burpee jump
Back - Lunges - Side Lunges - inch worms

2 rounds:
Partner A:
- 15 WB shots 20/14, 14/10
- 15 Ball slam Sit-Ups 40/20, 30/10
Partner B:
- Max Burpees
* SWITCH*

2 Minute Transition

2 Rounds:
Partner A:
- 15 Pull-ups or Jumping Pull-ups
- HSPU or HRPU
Partner B:
- Max Box Jumps 24/20, 20/12
*SWITCH*

2 Minute Transition

2 Rounds:
Partner A:
- 15 kb swings 53/35, 44/26, 35/18
- 15 Goblet Squats
Partner B:
- Max Wall Walks
*SWITCH*

3 Rounds:
Partner A:
- Row / Bike 15cal/10cal
Partner B:
- Overhead walking lunges 45lb/25/bs

ROW OR BIKE FOR 4 MIN
GROUP RED LINE: Coach led dynamic and static stretches

50 x 5 70 x 3 85 x 1
55 x 5 75 x 3 90 x 1
60 x 5 80 x 3 90 x 1+

3 Rounds for Total Score (reps + calories):
Wallball Shots (20#/14#) for reps
Sumo Deadlift High Pull (75#55#) for reps
Box Jumps (20") for reps
Push Press (75#/55#) for reps
Row for calories
Move from each station after 1 minute. Clock does not reset or stop between movements. There is a 1-minute rest between rounds. On the call of "Rotate" the athletes must move to the next station immediately. 1 point is given for each rep, except on the rower where each calorie is 1 point.

3 RDS BIKE OR ROW 1 MIN
WALKING LUNGES DOWN
SIDE LUNGES BACK
BROAD JUMPS DOWM
HIGH KICKS BACK

Burgenger Warm Up:
Light Load - Snatch - Hook Grip
1. Down & Finish
2. Elbows High & Outside
3. Muscle Snatch
4. Snatch Lands [2", 4", 6"] 5. Snatch Drop
-------------------------------------------------------
Snatch SKILL Transfer:
1. Snatch Grip Push Press
2. Overhead Squat
3. Heaving Snatch Balance
a. jumping stance w/dip
4. Snatch Balance
a. jumping stance - no dip - landing stance
5. Snatch Balance
a. jumping stance - dip - landing stance

12 MIN 40/20 EMOM

ODD 1,3,5,7,9,11,
3 Burpees
3-5 HS

EVEN 2,4,6,8,10,12
3 Burpees
5 OH SQ

50-40-30-20-10 Reps for time:
Double-unders
Sit-ups

bike or row for 5min 30sec @ 85% and 30sec @ 50%

then... 2 rds walking lunges down, side lunges back, broad jump down, meet on red line

Partner Filthy Fifty + 6
Each athlete must do 50 each but can split anyway they desire. However, before moving onto the next movement they must have completed the 50 PLUS a 6 calorie bike - each round

50 box jumps 24/20
50 jumping pull-ups
50 kb swings 53/35, 44/26
50 walking lunges
50 k2e
50 push press 45/33
50 back extensions
50 wb 20/14, 14/10
50 burpees
50 DUs