Fitness and Performance

1. Front Squats

10@bar

8@25-35%

6@40-50%

4@60-65%

then working set of:
1 sec pause at bottom. come up 1/4. back down. then all the way up
4×2@75%1RM

2. 12 Min AMRAP
10-Thrusters 75/55
10-Bar Facing Burpees
100m Run

(RX+ 95/65 Unbroken)
Goal 7-10 rounds

Fitness and performance

2 person team

35 MIN AMRAP

1 MU (ring or bar/both partners)
100m Row(split equal)
10 russian swings 53/35
10 box jumps 30/24
10 T2B
10 burpees
10 db thrusters 50/35
Each round add 100m to Row and 10 reps to each movement.  on round 2 row 200m and 20 reps. on round 3 row 300m AMD do 30 reps and so forth. Muscle up stays at 1 each. Split reps as needed throughout workout on all movements besides muscle up and row

(scale for muscle up will be 5 pullups each round. just like the muscle up that stays at 5 each round and doesnt go up like the other movements do. Meters count towards challenge so split them in half with half each going to each person )

Fitness and Performance

1. Deadlift
3×3 @ 75%
3×2 @ 80%
3×1@85%

2. 15-12-9
Cal bike (guys 18/15/12 cal)
Dumbbell snatch 50/35
Rx + 70/50

Fitness and Performance

Pay your Dec Dues

1. 2 RFT
800M RUN
400M ROW

2. 2 ROUNDS
1 MIN,DBALL HOLD
20 RUSSIAN TWISTS
1 MIN PLANK

dball hold at chest height. Russian twists with no weight or weight of choice.

For those participating in Secret Santa remember to draw a name from the box tomorrow when you come to class. If you havent put your name in and want to participate then drop your name in and pull a name out.

Fitness

1. FRONT SQUAT
4×2 tempo at 75%
3 sec down, 3 sec pause at bottom, 1 sec up

2.  20 MIN AMRAP
5-Shoulder Press
20-Lunges
15-Pullups

Performance

1. FRONT SQUAT
4×2 tempo at 75%
3 sec down, 3 sec pause at bottom, 1 sec up

2. “MARY”
20 MIN AMRAP
5-HSPU
10-Pistols
15-Pullups

(hspu scale options: 20 sec handstand hold. HSPU off a box.

pistol scale options: banded pistol. pistols off a box.

pullup scale options: reduce number. banded pullups. jumping pullups. ring rows)

Several People have yet to pay dues. Please get that taken care of

Fitness and Performance

1. Drop Jerk (split jerk skill work)

2 x 5 with bar

2 x 5 with 35%1RM

then

work up to 70% 1 RM jerk doing Split jerk. Focus on the technique

2. “Finding Dory”

25-Double Unders

12-GHD

25-Double Unders

10-Power Cleans 185/125

25-Double Unders

12-GHD

25-Double Unders

10-Wallballs 30/20

25-Double Unders

12-GHD

25-Double Unders

10-Jerks 185/125

25-Double Unders

12-GHD

25-Double Unders

10-Wallballs 30/20

25-Double Unders

12-GHD

25-Double Unders

10-Power Cleans

25-Double Unders

12-GHD

(scale GHD: 15-abmat situps)

(scale dubs: 3:1 singles)

(scale weight to 65% 1RM)

Fitness and Performance

1. For Reps
5-2 minute Rounds
250m Row
Max Rep Weighted Toes to Bar with medball 8lb/4lb

Rest 2 min Between rounds

(if you cant do toes to bar do hanging knee raises with 20/14 medball)

2. Work on a gymnastic movement with coach.

LAST DAY TO PAY DECEMBER DUES AND AVOID LATE FEE. EVERYONE PAYING AFTER THE 5TH WILL PAY LATE FEES

Fitness and Performance

1. Split Jerk
5×2@85%

2. For Time
50/40-Cal Ski Erg
50-Wallballs 20/14
100-Double Unders
50/40-Cal Bike

PAY DECEMBER DUES

Fitness and Performance

Should have plenty of time to make up rowing meters or get ahead

For Time
21-15-9
Left Arm KB Snatch 53/35
Right Arm KB Snatch
Pullups
(kb do not have to touch the floor between reps)

Fitness and Performance

Remember we are day 3 of 60k rowing challenge. Very simple to get 1000m in before the wod in 4-5 min. Then do another 1000m in 4-5 min after the wod as a good cool down.

1. Front Squat
5×3@70% with 3 second pause at bottom of each rep

2. For Time
400m Run
(21-15-9
OH-Squat 95/65
Box Jumps 24/20
Ab Mat Situps)
400m Run

[rx+ use 135/95]

scaling options. lighten the weight. do front or back squat instead of overhead squats