Saturday, December 16, 2017

For Time:
10 Strict Pull-ups, 100m run
10 Strict Pull-ups, 100m run
10 Strict Pull-ups, 100m run
20 Push-ups, 100m run
20 Push-ups, 100m run
20 Push-ups, 100m run
30 Air Squats, 100m run
30 Air Squats, 100m run
30 Air Squats, 15/12 100m run

Picking a variation on the strict pull-ups (banded pull ups, banded pull downs, ring rows) and push-ups that athletes can complete in 1-4 sets each round.

Friday, December 15, 2017

On the 4:00 x 5 Rounds:
15/12 cal row
12 Deadlifts (185/135)
9 Barbell-Facing Burpees
Score is our slowest time across all (5) rounds.

Thursday, December 14, 2017

Teams of 3
AMRAP 20:
7 Kettlebell Swings (70/53)
7 box jump overs
7 Burpees

Teammates complete full rounds, then switch.
GOAL: get your teammate on the kettlebell. A great sense of urgency when moving through this triplet will get teams the most rounds possible. With a 1:2 work to rest ratio, you should feel recovered by the time it is your turn.

Wednesday, December 13, 2017

Option A
AMRAP 20:
2 Bar Muscle-ups
4 Strict Hanstand Push-ups
8 Dumbbell Hang Squat Cleans (50’s/35’s)


Option B

AMRAP 20:
7 Chest to Bar Pull-ups
7 Pike push ups (feet on floor or boxes)
7 Dumbbell Hang Squat Cleans (50’s/35’s)

Option C

AMRAP 20:
7 Pull-ups (scale with bands, ring rows or banded pull downs)
7 Dumbbell Push Press \
7 Goblet Squats

Your choice of option A, B, or C. A is a higher skill level, but B and C will provide a similar stimulus. Make sure you can complete each station in 1 or 2 sets max.
We might need to share DB or use KB today.

Tuesday, December 12, 2017

5 Rounds:
10 Power Cleans (115/80)
10 Bar Facing Burpees

While this workout is a quick one, it is possible to come out too fast. Athletes should aim to make rounds 4 and 5 faster than rounds 1 and 2. Holding on for larger sets, whether it be unbroken or 5-5, is possible by controlling the pace of the burpees. Rounds 1 and 2 are the buy-in. Round 3 is where things start to ramp-up. Rounds 4 and 5 are where the push comes.

Monday, December 11, 2017

Front Pause Squat for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
 
WOD
30 Pull-ups
50 Thrusters (45/35)
1,000 Meter Row

Use a weight on thrusters so that you can complete all 50 in 3 sets or less.
Shorter sets on the pull ups to allow for less breaks on the thrusters is recommended. It is quicker to jump back on the pull up bar for a break than it is to put the bar down on a thruster. You want a quick transition from thruster to rower. Use every 250 m as a check point, increasing pace if possible.
Use what you learned last week on your 2k row test!

COOL DOWN
1 min banded shoulder distraction each arm
1 min couch stretch each leg