Monday December 16 "Press 3+"

Warm Up

Dynamic Warm-up

Skill

Push Press (5@50,3@60,3@70,3@80, 3+@90)

After each set, rest 30 secs and then perform

Weighted Pull-ups (5,5,5,5,5)

Metcon

5 rnds, 1 min max reps:

10 KB Swings (70/55)

Max Thrusters (95/65)

Rest 60 secs between rnds

Score is Thrusters

Compare to June

Saturday December 14 "Back Squat 3+"

Warm Up

Coaches Choice

Skill

 Back Squat (5x50,3x60,3x70,3x80,3+x90)

Metcon

"Kruk"

Break up anyway:

40 HSPU

20 Front Squats (155/105)

20 Front Rack Lunges (155/105)

EMOM do 10 Doubles

Compare to April

Friday December 13

Warm Up

Dynamic Warm-up

Skill

Toes 2 Bar

Metcon

"Schilling"

3 rnds:

6 Ground to Overhead 

12 Box Jump Overs (20/16)

24 KB Swings (55/35)

50 Double Unders

Rest 3 min b/t rnds

A - 185/125

B - 155/95

C - 115/65

D - 95/45

Thursday December 12 "Bench"

Warm Up

Coaches Choice

Wendler explanation

Skill

Bench Press (5@55,5@65,5@75,5+@85)

Metcon

"Hollins"

21-15-9

Box Jumps (24/20)

Power Snatch (75/45)

C2B Pull-ups

Wednesday December 11

Warm Up

Dynamic Warm-up

Skill

EMOM 6

5 Hang Power Snatch

5 Overhead Squats

*use 55% 1 rep max Power Snatch

Metcon

In teams of 2, perform:

750 meter Row while 215/145 is held in Front Rack

50 Burpees while 135/95 is held Overhead

50 Thrusters (95/65) while holding a dip

*compare to May

Tuesday December 10 "Snatch"

Reminder - The holiday party is this coming Friday at 7:00 pm.  As a result there will be no 5:30 class on Friday.

Warm Up

Group Dynamic

Junk Yard Dogs

Skill

Squat Snatch (5@55,5@65,5@75,5+@85)

Metcon

30 Muscle-ups

OR

100 Pull-ups
Compare to April

Monday December 9

Warm Up

Coaches Choice

Skill

Movement Demo

Metcon

"DT"

5 rnds:

12 Deadlifts 

9 Hang Power Cleans

6 Jerk

M - 155

F - 105

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.