Dec 17 – 25

Sat

40 Min Cap:
With a partner
150/120 Cal
Then
4 Rounds:
20 Cleans (135/95)
30 TTB
Then
4 Rounds:
20 Front Squats
30 Pull Ups
Then
4 Rounds:
20 S2OH
30 Pistols (single leg squat)
Then
150/120 Cal

Sun 

3-6-9-12-15-12-9-6-3
Burpee Pull Ups
Over Head Squat 135/95
(Scale to a weight you can do 15 unbroken when you’re fresh)

Mon

Squat Waves Week 4

Using your 5RM Back Squat weight

Set 1: 6 Reps @ 76%
Set 2: 4 Reps @ 82%
Set 3: 2 Reps @ 88%
Rest 3 Minutes 
Set 4: 6 Reps @ 82% (Same weight as Set 2)
Set 5: 4 Reps @ 88%
Set 6: 2 Reps @ 94%
Rest 3 Minutes 
Set 7: 6 Reps @ 88% (Same weight as Sets 3 and 5)
Set 8: 4 Reps @ 94% 
Set 9: 2 Reps @ 100%

Keep the rest to about 1 min between sets but after sets 3 and 6 rest 2-3 min.

Metcon:
15 Min Cap
150 Sit Ups
75 KB Swings 70/53
50/40 Cal

Tues

3 Position Snatch: 5 Set of 3
1 Rep = 1 High Hang Snatch, 1 Hang Snatch from above the Knee, 1 Snatch from 1″ off the floor. 
Over the 5 sets your are really doing 45 Snatches. 
Compare your #s to Dec 6

1×3 @ 55% 1RM
1×3 @ 65% 1RM
1×3 @ 70% 1RM
1×3 @ 75% 1RM
1×3 @ 75+% 1RM

Metcon:
“Klepto”
Four rounds of:
27 Box jumps, 24″ box
20 Burpees
11 Squat cleans, 145/100 pounds

Wed

Min 1 12/9 Cal* Row
Min 2 1 Heavy Deadlift**
Min 3 9/6 Cal*** Bike
Min 4 10 Pull Ups – RX+ 5 Muscle Ups
*1000 Cal/Hour will take 43 seconds 12 Cal
*750 Cal/Hour will take 43 seconds for 9 Cal
**Take the 1st 8-12 min to build in weight a little.
*** Scale to about 30 seconds of work
Score the minutes you complete all the work and make the deadlift on your 1st attempt

Thursday

20 Min to build to a heavy “Giant Complex” and do several sets here.

1 Giant Complex is 

W/O putting the bar down
1 Power Clean
1 Strict Press (This will limit you)
1 Hang Clean
1 Push Press
1 Thruster
1 Split Jerk

Metcon:

20 Min AMRAP
3 Front Squat 135/95
3 HSPU
6 TTB

Friday
Open 22.1
15 minutes AMRAP
3 Wall Walks
12 Dumbbell Snatches
15 Box Jump-Overs

Strength

Bench Waves Week 4

Use your 5RM Bench weight

Set 1: 6 Reps @ 76%
Set 2: 4 Reps @ 82%
Set 3: 2 Reps @ 88%
Rest 3 Minutes 
Set 4: 6 Reps @ 82% (Same weight as Set 2)
Set 5: 4 Reps @ 88%
Set 6: 2 Reps @ 94%
Rest 3 Minutes 
Set 7: 6 Reps @ 88% (Same weight as Sets 3 and 5)
Set 8: 4 Reps @ 94% 
Set 9: 2 Reps @ 100%

Keep the rest to about 1 min between sets but after sets 3 and 6 rest 2-3 min.

Sat Dec 24 – 1 Class 10AM Open 7-12

30 Min AMRAP
With a partner, split as needed.
50 Cal
40 Front Rack Lunge 135/95
50 HSPU
40 Hang Clean 135/95
50 Box Jump
40 Burpee Pull Ups

Sat Dec 25 – 1 Class 9AM Open 8-11

45 Min Cap
22 Rounds with a partner
12 Cal each round
+
1st Round 25 Sit Ups
2nd Round 25 KB Swings
3rd Round 25 Wall Balls
Repeat the cycle of Sit Ups/KBs/WB rounds 4-22

POPULAR POSTS

FEB 17-23

Sat  For Time (CAP 35:00) w/ a Partner… 30 Burpee Over The Bar -RX+ SYNCHRO100 Thruster @95/6510x 30 Double Under – RX+ Unbroken*100 Thruster30 Burpee

FEB 10-16

Sat  With a partner… *You need to do all the machines, one per block. AMRAP 10:00 1500m Row-Ski/ 3600m Bike*Split every 250m or 600m.MAX Cluster

FEB 3-9

Sat  With a partner… AMRAP 35:00 1km Row-Ski or 2.5km Bike30 Burpee Box Jump Over (24/20″)20 SYNC KB Lunge @53/35 – RX+ Double 50/35# DB10

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