Week of December 16 through 21

December 15th, 2013
by:

Announcements

Holiday Hours
Christmas Eve – Closed
Christmas Day – Closed
December 26th – No 5:30am and 6:30am classes. All other classes as normal.
New Year’s Eve – Only open from 9am-11am
New Year’s Day – Closed


Monday, December 16

Class Strength – Back Squat
1×15 @ 50%, 2×8 @ 75%, 3×5 @ 85-90%
Warm-up and perform 3-5 sets of 5-8 reps.

Modular Strength – Do the blue reps and %s with Front Squat after Back Squat

Modular Skill – Practice L-Sits on parallel bars and rings. Total L-sit time should add up to 3-5 minutes.

Modular Endurance – Row 5k

Core WOD
60 Sit-up buy-in -> then
5 Rounds for time of:

  • 10 DB Thrusters 45/30#30/20#
  • 10 Box Jumps 24/20″20/16″
  • 10 T2BLeg Raises

ToddJeremyHighFive

Tuesday, December 17

Class Strength – Pull-ups / Muscle-ups
Perform as many muscle-ups in 10 minutes as possible
8 Strict Pull-ups then weighted pull-ups 5-5-3-3
Do the following # of pull-ups with 1:00 rest in between sets w/ minimal assistance – 8-8-5-5-3

Modular Strength – Do Blue and Black Class Strength

Modular Skill – Snatch Drop 5-5-5-5 (This is different than a Snatch Balance. Here you start with the bar on the back with a snatch grip. Open the hip slightly. Drop down and catch bar. Unlike the Snatch Balance, there is no pushing/popping the bar up off the shoulders first.)

Modular Endurance – AMRAP 7:00 Burpees under a target 6″ above your one arm reach.

Core WOD
1000m Row buy-in -> then
3 Rounds for time of:

  • 20 Dumbbell step-ups w/ 45/30#x230/20#x2 @ 20″/16″16″/12″
  • 20 2-fer-1 Wall BallsWall Balls 20/14# @ 10’/8′
  • 20 Burpees

Wednesday, December 18

Class Strength – Deadlift
1×15 @ 50%, 2×8 @ 75%, 3×5 @ 85-90%
Warm-up and perform 3-5 sets of 5-8 reps.

Modular Strength – Do 4 sets of Straight-leg Deadlifts 8-10 reps each.

Modular Skill – None today.

Modular Endurance – 3 rounds of Row 500m then Airdyne .5 mi

Core WOD
100 D/U or 250 Singles buy-in -> then
5 Rounds for time of:

  • 15 Front Squats 135/95#95/65#65/35#
  • 15 C2B Pull-ups / Pull-ups

AngelaSquat

Thursday, December 19

Class Strength – Strict Press
1×15 @ 50%, 2×8 @ 75%, 3×5 @ 85-90%
Warm-up and perform 3-5 sets of 5-8 reps.

Modular Strength – In addition to Class Strength do Split Jerks 3-3-3-3-3

Modular Skill – Work on split jerk with light weight. Work on proper foot placement.

Modular Endurance – Row 10k

Core WOD
30 HSPU or 30 HSPU Progression buy-in -> then
4 Rounds for time of:

  • 15 Ring Dips / Bar Dips or Box Dips
  • 10 Snatch 135/95#95/65#65/35#

Friday, December 20

Class Strength – Bench Press
1×15 @ 50%, 2×8 @ 75%, 3×5 @ 85-90%
Warm-up and perform 3-5 sets of 5-8 reps.

Modular Strength – None today.

Modular Skill – None today.

Modular Endurance – Do the “300” WOD a 2nd time 🙂

Core WOD
“300”
The workout made famous from the movie “300” about the Greeks holding the Persians off at the pass near Thermopylae.

Blue
25 Pull-ups

50 Deadlift @ 135/95#
50 Push-ups
50 Box Jumps @ 24/20″ box
50 Floor Wipers @ 135/95# (two-count)*
50 Alternating single-arm KB Clean and Press @ 35/20# (KB must touch floor between reps)
25 Pull-ups
* Make sure you have full size rubber plates on any bar you use for floor wipers. No using a bar w/o weight. Safety!

Green
25 Pull-ups
50 Supermans
50 Push-ups
50 Box Jumps @ 24/20″ box
50 Lying Leg Twists (two-count)
50 Alternating single-arm KB Clean and Press @ 35/20# (KB must touch floor between reps)
25 Pull-ups

Saturday, December 21

Class Strength – Make-up day

Modules – Make-up day

Core WOD
5 / 4 / 3 Rounds for time of:
50 Wall Ball 20/14# @ 10′ & 9′14/10# @ 10′ & 8′
400m Row