WEDNESDAY (12-7-16)

(A)
Power Snatch
– Work up to a heavy double for the day (drop and reset between lifts).

* By the way, the goal is 2 Power Snatches BUT I really don’t care if the second rep ends up in a squat as long as you get under the bar solidly.

(B)
For as long as able within a 2 minute time period complete:
0:00 – 2:00
– 3 Power Snatches (115/75)
– 3 Chest-to-Bar Pull-Ups
* 1 Round.

2:00 – 4:00
– 3 Power Snatches (115/75)
– 3 Chest-to-Bar Pull-Ups
* 2 Rounds.

4:00 – 6:00
– 3 Power Snatches (115/75)
– 3 Chest-to-Bar Pull-Ups
* 3 Rounds.

6:00 – 8:00
– 3 Power Snatches (115/75)
– 3 Chest-to-Bar Pull-Ups
* 4 Rounds.

** Continue adding 1 full round with each completed 2 minute time period. You cannot begin the next round until the top of the 2 minutes begins.

(C)
Optional Strength Accessory Work:
– As quickly as possible complete 50 Strict Shoulder Presses (use 50% of your 1RM)

(D)
Optional Core Work:
– Accumulate 3-4 minutes in a Hollow Body Hold.

Emma

TUESDAY (12-6-16)

(A)
Every 2 minutes x 8 rounds complete:
1 Power Clean + 1 Squat Clean + 1 Front Squat + 1 Split Jerk

* Use approximately 70-75% of your 1RM Clean and Jerk.
* Drop and reset in between the Power Clean and the Squat Clean.

(B)
“Open WOD 12.4”
Complete a 12 minute AMRAP of:
– 150 Wall Balls (20/10′, 14/9′)
– 90 Double Unders
– 30 Ring Muscle-Ups

(C)
Optional Conditioning Work
For Time Complete:
21, 18, 15, 12, 9, 6, 3 of
– Calorie Row
– Bench Press (135/95, or use 50% of your 1RM)

MONDAY (12-5-16)

(A)
Build to a max of the day Snatch.

* Go by feel but make sure you’re only adding weight while still maintaining your good mechanics.

(B)
Back Squat
1 x 10 @ 60%
1 x 10 @ 70%
3 x 4-6 @ 85%

(C)
“Running DT”
For Time Complete:
– 400M Run
– 12 Deadlifts (155/105)
– 9 Hang Power Cleans
– 6 Shoulder-to-Overhead
* 5 Rds.

FRIDAY (12-2-16)

(A)
(1.)
Every :90 seconds x 6 sets complete:
1 Snatch High Pull + 1 Power Snatch + 1 Hang Squat Snatch

* You choose the weight. Reset in between the High Pull and the Power Snatch (don’t tap-and-go).

(2.)
Squat Snatch
2 x 1.1.1 @ 80-85%

(3.)
Optional Snatch Accessory Work:
Snatch Pulls
3 x 5 @ 90%

(B)
Back Squats
1 x 5 @ 70%
1 x 5 @ 80%
3 x 5 @ 87%

(C)
EMOM x 20 minutes complete:
– Minute 1 = 10-20 GHD Sit-Ups
– Minute 2 = 20′ Handstand Walk
– Minute 3 = 15 Wall Balls (20/10′, 14/10′)
– Minute 4 = Rest

WEDNESDAY (11-30-16)

(A)
Front Squats
1 x 5 @ 65%
1 x 5 @ 75%
1 x 5 @ 85%
3 x 3-4 @ 90%

(B)
For Time Complete:
– 21 Calorie Row
– 15 Squat Cleans (95/65)
– 9 Squat Snatches
* Rest 1 minute.
* 3 Rounds.

(C)
Optional Strength Accessory Work:
Bench Press
1 x 10 @ 70%
3 x 6-8 @ 80%

(D)
Optional Gymnastics Strength Work:
Strict Pull-Ups
– As quickly as able accumulate (50 men / 35 ladies) reps.

Amar, Jeff, and Dan the man!

Amar, Jeff, and Dan the man!

TUESDAY (11-29-16)

(A)
Optional Gymnastics Work:
Handstand Walk
2 x Max Distance

(B)
(1.)
Split Jerks
1 x 3 @ 60%
1 x 3 @ 70%
3 x 3 @ 75%

(2.)
Optional Jerk Accessory Work:
Jerk Dips
1 x 5 @ 80%
1 x 5 @ 85%
2 x 3-5 @ 90%

(C)
For Time Complete:
– 1 Mile Run
“Diane”
21, 15, 9 of
– Deadlifts (225/155)
– Handstand Push-ups

* Go directly into “Diane” after your Mile Run.

MONDAY (11-28-16)

(A)
(1.)
Squat Snatch
1 x 1 @ 60%
1 x 1 @ 70%
1 x 1 @ 75%
1 x 1 @ 80%
2 x 1 @ 85%
2 x 1 @ 90%

(2.)
Squat Clean and Split Jerk
1 x 1 @ 60%
1 x 1 @ 70%
1 x 1 @ 75%
1 x 1 @ 80%
2 x 1 @ 85%
2 x 1 @ 90%

(B)
Back Squats
1 x 10 @ 60%
1 x 10 @ 70%
3 x 6-8 @ 80%

(C)
For Time Complete:
– 50 Double Unders
– 40 Toes-to-Bar
– 50 Double Unders
– 30 Cleans (135/95)
– 50 Double Unders
– 20 Snatches (135/95)
– 50 Double Unders
– 10 Burpee Muscle-Ups (ring)

I hope everyone is recovered and ready to go hard!

I hope everyone is recovered and ready to go hard!

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