Saturday 12/31/16

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First…
EMOM 9 Minutes of:

 

MINUTE 1: 40 Second of Core Movement (your choice)
MINUTE 2: 14 KettleBell Front Rack Lunges
MINUTE 3: 30 Double Under’s or 60 Single Under’s

 

*Bring your own jump rope if you have one!

 

Barbell Warm Up

 

 

WOD
As Many Rounds As Possible (AMRAP) 25 minutes of:

 

In teams of 2,

 

Buy In: 2016m Row (split as needed)

 

12 Power Clean & Jerk
31 KB Swings
20 Toes to Bar
17 Burpees (each)

 

*With the exception of the burpees, split reps evenly.  One person rests while the other works.

 

LEVEL 1:
35/45lb Power Cleans
18/26lb KB Swings
Abmat Sit Ups or Knees to Chest

 

LEVEL 2:
45/65lb Power Clean & Jerk
26/35lb KB Swings
Knees to Chest or Toes to Bar

 

LEVEL 3:
65/95lb Power Clean & Jerk
35/55lb KB Swings
Toes to Bar

Thursday 12/29/16

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Warm Up
Trainer’s Choice

 

First…
EMOM 12 Minutes of:

 

MINUTE 1: 10/12 Calorie Row or 8/10 Calorie Bike
MINUTE 2: 8 Bench Press
MINUTE 3: 40 Second Medball Russian Twists

 

* Build up in weight for the bench press (65%)

 

Barbell Warm Up

 

WOD
10 Down to 1 of:

 

Squat Clean Thrusters
Burpees

 

*30 Double Under’s or 75 Single Under’s between Rounds.  20 Minute Cap.  IF YOU HAVE A ROPE, I SUGGEST YOU BRING IT!

 

i.e.
10 Squat Clean Thrusters
10 Burpees
30 Double Under’s or 75 Single Under’s

 

9  Squat Clean Thrusters
9 Burpees
30 Double Under’s or 75 Single Under’s

 

8 Squat Clean Thrusters
Etc…

 

LEVEL 1:
6/8lb Medball Russian Twists
35/45lb Squat Clean Thrusters

 

LEVEL 2:
8/14lb Medball Russian Twists
45/65lb Squat Clean Thrusters

 

LEVEL 3:
14/20lb Medball Russian Twists (advanced: 20/30lb)
65/95lb Squat Clean Thrusters (advanced: 83/115lb)

Tuesday 12/27/16

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Warm Up
Trainer’s Choice

 

First…

 

EMOM 9 Minutes of:

 

MINUTE 1: :45 Second Run
MINUTE 2: :45 Second Abmat Sit Ups
MINUTE 3: :45 Second KB Swings

 

WOD

50/40 Calorie Row

40 Wall Balls

30 Power Snatches

20 Bar Facing Burpees

10 Pull Ups

20 Bar Facing Burpees

30 Power Snatches

40 Wall Balls

50/40 Calorie Row

 

*25 Minute Cap

 

LEVEL 1:
18/26lb KB Swings
6/8lb Wall Balls
25/35lb Power Snatch
20 Ring Rows or Assisted Pull Ups

 

LEVEL 2:
26/35lb KB Swings
8/14lb Wall Balls
35/55lb Power Snatch
Assisted Pull Ups or Pull Ups

 

LEVEL 3:
35/55lb KB Swings
14/20lb Wall Balls
55/75lb Power Snatch
Pull Ups (advanced: chest to bar pull ups)

Saturday 12/24/16

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Warm Up
Trainer’s Choice

 

First…
500M Row
50 Air Squats

 

.2 Mile Run
25 Ring Push Ups or Push Ups

 

250M Row
25 Ball Slams

 

WOD

 

For time:

 

50 Box Jumps
50 Jumping Pull Ups
50 Kettlebell Swings
50 Walking Lunges
50 Knees to Elbows or Knees to Chest
50 Push Press
50 GHD Back Extensions
50 Wall Balls
50 Burpees
50 Double Unders or 100 Single Under’s

 

*25 Minute Cap

 

LEVEL 1:
20/24″ Step Ups
18/26lb KB Swings
15/25lb Push Press
Superman’s
6/8lb Wall Balls

 

LEVEL 2:
20/24″ Step Ups or Box Jumps
26/35lb KB Swings
35/45lb Push Press
Superman’s or GHD Back Extension
8/14lb Wall Balls

 

LEVEL 3:
20/24″ Box Jumps
26/35lb KB Swings
45/55lb Push Press
GHD Back Extension
14/20 Wall Balls

Thursday 12/22/16

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Warm Up 
Trainer’s Choice

 

First…

 

EMOM 9 Minutes of:

 

MINUTE 1: 0.1 Mile Run
MINUTE 2: 25 Wall Mountain Climbers (goal is to stay as parallel as possible to the ground)
MINUTE 3: 15 TRX Rows

 

*If you can not complete any of the movements by the :45 second mark rest and move onto the next.

 

Barbell Warm Up

 

WOD
10 Power Clean & Jerks
10 Burpees
.25 Mile Bike or 150 Meter Row
1 – 3 Rope Climbs

 

8 Power Clean & Jerks
10 Burpees
.25 Mile Bike or 150 Meter row
1 – 3 Rope Climbs

 

6 Power Clean & Jerks
10 Burpees
.25 Mile Bike or 150 Meter Row
1 – 3 Rope Climbs

 

4 Power Clean & Jerks
10 Burpees
.25 Mile Bike or 150 Meter Row
1 – 3 Rope Climbs

 

2 Power Clean & Jerks
10 Burpees
.25 Mile Bike or 150 Meter Row
1 – 3 Rope Climbs

 

*20 Minute Cap.  As the reps decrease, the weight for the power clean & jerks should increase.

 

LEVEL 1:
35/45lb, 40/55lb, 45/65lb, 55/75lb, 60/85lb Clean & Jerks
10 Ring Rows

 

LEVEL 2:
45/65lb, 55/75lb, 60/85lb, 65/95lb, 75/105lb Clean & Jerks
10 Ring Rows or Modified Rope Climbs

 

LEVEL 3:
83/115lb, 95/135lb, 105/155lb, 115/175, 125/185lb Clean & Jerks
Rope Climbs

Tuesday 12/20/16

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Warm Up
Trainer’s Choice

 

First…

EMOM 12 Minutes of:

 

MINUTE 1: 8 – 10 Strict Toes to Bar or Knees to Chest
MINUTE 2: 8/10 Calorie Bike
MINUTE 3: 12 Dumbbell Floor Presses
MINUTE 4: 8 – 10 Ring Dips or 12 Bench Dips

 

WOD

4 Rounds of:

 

.4 Mile Jog or 800 Meter Row
30 Wall Balls
25 Lunges
20 Box Jumps

 

*25 Minute Cap

 

 

LEVEL 1:
6/8lb Wall Balls
20/24″ Step Ups or Box Jumps

 

LEVEL 2:
8/14lb Wall balls
20/24″ Step Ups or Box Jumps

 
LEVEL 3:
14/20lb Wall balls
20/24″ Step Ups or Box Jumps

Saturday 12/17/16

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Warm Up
Trainer’s Choice

 

First…

 

EMOM 9 Minutes of:

 

MINUTE 1: 5 Bench Press (Build to 85% or a heavy set)
MINUTE 2: 10 Bent Over Dumbbell Rows (hold each rep at top position for 1 second)
MINTUE 3: 15 Wall Balls

 

WOD

 

“The Chief”
5 Rounds:

 

AMRAP 3 Minutes of:

 

3 Power Clean
6 Push Ups
9 Air Squats

 

*Rest 1:00 after each round.  19 Minute Running Clock.

 

LEVEL 1:
35/45lb Power Clean

 

LEVEL 2:
45/65lb – 55/85lb Power Cleans

 

LEVEL 3:
65/95lb Power Cleans

Thursday 12/15/16

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Warm Up
Trainer’s Choice

 

First…
Every Minute On the Minute (EMOM) 9 Minutes of:

 

MINUTE 1: 5 Back Squats
MINUTE 2: 150M Row Sprint
MINUTE 3: 40 Second Barbell Roll Out

 

*Build up in weight for the front squat (75-80%)

 

WOD
“Victoria”

 

5 Rounds of:

 

10 Thrusters
14 Box Jumps
12 Sumo Deadlift High Pulls
12 Burpees
27 KettleBell Swings

 

*25 min cap

 

Yesterday marked the anniversary of the Sandy Hook tragedy.  This workout is in memory of Sandy Hook Teacher, Victoria Soto. A hero who lost her life while protecting her students.

 

Victoria Soto was a teacher for 5 years.  The tragedy happened in room 10 on 12/14/12 and her life was cut short at the age of 27.

 

LEVEL 1:
35/45lb Thrusters/SDHP
16/20″ Step Ups or Box Jumps
18/26lb KB Swings

 

LEVEL 2:
45/65lb Thrusters/SDHP
20/24″ Step Ups or Box Jumps
26/35lb KB Swings

 

LEVEL 3:
65/95lb Thrusters/SDHP
20/24″ Box Jumps
35/55lb KB Swings

Tuesday 12/13/16

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Warm Up
Trainer’s Choice

 

Barbell Warm Up

 

First…

 

Every 2 Minutes for 12 Minutes of:

 

1 Power Clean
1 Low Hang Power Clean (at knee)
1 High Hang Power Clean (above knee)
1 Power Clean

+

6 Handstand Push Ups or 30 Second Handstand Hold or Modified Handstand Push Ups

 

*Build on weight as you go.

 

WOD

30 Double Under’s or 90 Single Under’s
30 Box Jumps
30 Pull Ups
30 KettleBell Swings
30 Front Squats
30 Toes to Bar
30 Push Press
30 Power Cleans
30 Wallballs
30 Burpees
30 Double Under’s or 90 Single Under’s

 

LEVEL 1:
20/24″ Step Ups or Box Jumps
Ring Rows or Assisted Pull Ups
18/26lb KB Swing
35/45 Front Squats/Push Press/Power Cleans
50 Abmat Sit Ups
6/8lb Wall Ball

 

LEVEL 2:
20/24″ Step Ups or Box Jumps
Assisted Pull Ups or Pull Ups
26/35lb KB Swing
55/85lb Front Squats/Push Press/Power Cleans
Knees to Chest or Toes to Bar
8/14lb Wall Ball

 

LEVEL 3:
20/24″ Box Jumps
Pull Ups
35/55lb KB Swings
65/95lb – 85/115lb Front Squats/Push Press/Power Cleans
Toes to Bar
14/20lb Wall Ball

Sunday 12/11/16

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Warm Up
Trainer’s Choice

 

First…

 

Every 2 Minutes for 10 Minutes of:

.1 Mile Run or 300 Meter Row
12 Wall Balls

 

Barbell Warm Up

 

WOD
Every 3 Mins for 21 Minutes of:

 

250 Meter Row or .4 Mile Bike
25 Double Unders (modification: 75 single under’s)
10 Push Press
AMRAP KB Swings

 

LEVEL 1:
35/45lb Push Press
18/26lb KB Swings

 

LEVEL 2:
45/65 Push Press
26/35lb KB Swings

 

LEVEL 3:
65/95lb Push Press
35/55lb KB Swings