15m - Dynamics
10m - Movement Prep
MetCon - 22m AMRAP, you go I go:
8 Bar Over Burpees
6 Front Rack Lunges 135/95
4 Muscle Ups
15m - Dynamics
10m - Squat Snatch Warm Up
MetCon - On a running clock:
0:00-8:00 AMRAP:
10/8 sHSPU (scaled with push ups)
10 Squat Snatch 115/85
15 Box Jumps 24”/20”
8:00-15:00
Build to a heavy single snatch
15m - Dynamics
10m - Movement Prep
MetCon - 14m AMRAP:
50 Double Unders
40 WBS
30 Deadlift 115/75
20 TTB
15m - Dynamics
10m - Clean Warm Up
25m to complete:
7 sets of 5 TNG Squat Cleans +5lbs from last week. Rest as needed.
MetCon - 7 Rounds 30s on/30s off:
Bar Facing Burpees
15m - Dynamics
10m - Kipping & S2OH Warm Up
MetCon - FT:
Buy In - 1,000m Row
-then-
5RFT:
15 Pull Ups
7 Push Jerks 135/95
Reminder - today starts our holiday schedule!! The last class of the day will be at 3:30pm and the gym will close at 4:30pm until Monday morning. No Saturday classes!
See the homepage for the full holiday schedule from Christmas Eve to NYE.
15m - Dynamics
15m - Movement Prep
MetCon - "Merry Christmas From the Girls" - For Time:
Isabel - 30 Snatches (any style) 135/95
Grace - 30 Clean & Jerks 135/95
Karen - 150 WBS 20/14lb to 10’/9’
Amanda - 9-7-5 Ring Muscle Up & Squat Snatches 135/95
*30m time cap
15m - Dynamics
10m - Kipping Clinic
11m amrap:
10 CTB Pull Ups
8 Bar Facing Burpees
10 Thrusters 95/65
8 Bar Facing Burpees
Mobility - Saddle Pose/Couch Stretch 3m. Twisted Cross 90s/side.
15m - Dynamics
10m - Jerk Review
Strength - 15m to establish a 5RM Push Jerk (from the rack)
MetCon - 10-9-8-7-6-5-4-3-2-1 FT:
sHSPU
TTB
*10m time cap
Mobility - Puppy Dog Pose 3m.
15m - Dynamics
10m - Squat Clean Review & Build Up
Strength - 7 sets with ~2m rest:
4 Squat Cleans + 1 Front Squat at exactly 5lbs heavier than last week
MetCon - 6m amrap:
10 KBS 32kg/24kg (unbroken!)
10 Box Jumps 24”/20”
15m - Dynamics
MetCon - Team “Falkel” - you go, I go....25m amrap:
8 HSPU
8 Box Jumps 30”/24”
1 Rope Climb
15m - Dynamics
10m - Kipping Drills
10m - Movement Prep
MetCon - 5 Rounds of 2m on/1m off:
12 Deadlift 225/155
12 TTB
*Max WBS remaining time 20/14lb to 10’/9’. Score is total WBS.
Mobility - 4m Saddle Pose. 2m Seated Fold.
Wednesday, 14 December 2016 00:00
15m - Dynamics
10m - Clean Prep
Strength - 7 sets with roughly ~2m of rest:
3 TNG Squat Cleans + 2 Front Squats at exactly 5lb heavier than last week
MetCon - FT:
25 Burpees
800m Run
15m - Dynamics
10m - Low Ring MU Transitions
MetCon - FT:
9-8-7-6-5-4-3-2-1 Ring Muscle Ups (scaled 1:1 CTB or Pull Ups)
*10 Box Jumps 30”/24” after each set. No rebounding today.
**12m time cap
Accessory - 10m to complete 4 rounds for quality:
10 sHSPU (dual KB press)
20 Russian Twists
10m - Dynamics
10m - Snatch Cycling Review
10m - Heavy-ish set of 5 power snatches; this is intended to be cycling work, they do not have to max out.
MetCon - 12m amrap:
10 Power Snatches 95/65
30 Double Unders
10 OH Lunge Steps 95/65
30 Double Unders
Mobility - Pigeon Pose 2m/side. Seated Straddle 3m.
15m - Dynamics
10m - Kipping Pull Up Drills
MetCon - 13m amrap:
30 WBS 20/14 to 10’/9’
25 CTB
Mobility - Forearms & Biceps
10m - Dynamics
10m - Clean Review
Strength - 7 sets with roughly 2m of rest:
● 2 Touch & Go Squat Cleans + 3 Front Squats at 5lbs heavier than last week
MetCon - 5m amrap:
8 Bar Over Burpees
4 Deadlifts @ Clean Complex weight
10m - Dynamics
10m - Snatch Review
Every 90s for 8 Sets, start light & ascend:
● 2x Hang Squat Snatch
4RFT:
20 Pistols (scale with lunges in place, may hold KB if lunges are too easy)
5 Hang Power Snatch @ ~70% of complex weight
*9m time cap
15m - Dynamics
5m - Wall Walk Review
5m - KBS & Box Jump Review
4 Rounds, 3m amrap with 1m rest:
15 Russian KBS 32kg/24kg
10 Box Jumps 24”/20”
2 Wall Walks (Rx will be starting from a prone position, walking the hands until the nose touches
the wall, and controlling back down)
Mobility - 5m Seated Straddle.
15m - Dynamics
10m - TTB Drills
5m - S2OH Review (push jerk)
FT:
50-40-30-20-10 Dubs
25-20-15-10-5 TTB
10-8-6-4-2 S2OH 165/105 (weight should be moderate, but unbroken)
*15m time cap
Mobility - Twisted Cross 90s/side. Puppy Dog Pose 2m.
15m - Dynamics
10m - Rope Climb Technique
MetCon - 15m AMRAP:
15 WBS 20/14 to 10’/9’
10 Push Ups
1 Legless Rope Climb 15’
*Competitor’s will use 30/20lb WBS or men will shoot to 11’
15m - Dynamics (include kipping drills)
Strength - 5 Rounds 1m on/1m off:
Plank on Hands (add weight if possible)
10m - OHS Review
MetCon - 12m AMRAP with a partner:
10 TTB
10 OHS 95/65
*Partner 1 does a round, then partner 2 tags in.