Weekend Hours: Friday Regular Schedule; Saturday Regular Schedule; Sunday 8 am, 9 am reg and masters, 10 am is cancelled.

Sunday 12-2-12

Workout:
20 Min AMRAP of:
3 Deadlifts @ 3/4 BW
6 Wall Balls 20/14
9 KB Swings 53/35
12 Box Jumps 20/16″

Complete as many rounds + reps as possible. Scale as needed.

Advanced Workout:
20 Min AMRAP of:
6 Deadlifts 225/155
12 Wall Balls 20/14
18 KB Swings 53/35
24 Double Unders

Complete as many rounds + reps as possible with perfect form.

ALL MEMBERS CLICK HERE TO READ ABOUT THE MOST RECENT CHANGES TO THE PROGRAM


Saturday 12/1/12

In Teams of 3:
5 Min AMRAP of:
Max Pull Ups
+
5 Min AMRAP of:
Max Reps Push Press 95/65
+
5 Min AMRAP of:
Max KB Swings 53/35
+
5 Min AMRAP of:
Max Burpee Box Jumps 20/16 (no Press)
+
5 Min AMRAP of:
Max 100 Meter Sprints

PUs = 1 point
BBJs = 1 point
KBs = 1 Point
PPs = 1 Point
Runs = 10 Points

While one person is working, the other two are resting.

No rest in between rounds. Scale as needed.

REMINDER: THERE’S ONLY 1 CLASS ON SATURDAY @ 7:00 AM.


Friday 11-29-12

Strength & Skill:
A. Clean & Jerk, 8 X 2, Build, Rest 60-120

Work on transitioning between both movements. Build up to a tough double. Focus on developing on good movement patterns. Splits are allowed.

Workout:
1-2-3-4-5 of:
Clean & Jerks 95/65
HR Push Ups
300 Meter Run (finish with a run)

Rest 2 Mins/Repeat 3 Total Rounds/Scale as needed

Advanced Strength:
A. Clean & Jerk, 8 X 1, Build quickly, Rest 180-240

Build up to a 1RM in 8 attempts. Splits are allowed.

Advanced Workout:
1-2-3-4-5 of:
Clean & Jerks 115/80
HR Push Ups
300 Meter Run (finish with a run)

Rest 1 Min/Repeat 4 Total Rounds

“OPTIONAL FINISHER”
Tabata Situps- Find your average score


Thursday 11-29-12

WOD Prep:
Mobility
A. Toe Walks X 50 Ms
B. Heel Walks X 50 Ms
C. Pronated/Supinated Walks X 50Ms
D. Double Under Skill Work

Strength:
A1. WFOB Box Jumps @ 24/20, 4 X 6-8, Rest 90
A2. Heavy-sh KB Swings, Full ROM, 4 X 8-10, Rest 90

Workout @ 95-97%:

3 Min Amrap of:
400 Meter Run
20 Double Unders (Mod: 20 Singles)
Max Reps of Burpees

Rest 3 Mins/5 Total Rounds/Scale as needed

Your score is your total number of burpees in the remaining time. This workout takes 27 mins. So please arrive on time or early to warm up.

Advanced Strength:
A1. WFOB Box Jumps @ 30/24, 4 X 6-8, Rest 90
A2. Heavy KB Swings @ 70/53, Full ROM, 4 X 8-10, Rest 90

Advanced Workout @ 95-97%:
3 Min Amrap of:
400 Meter Run
5 “Explosive” Burpees
Max Reps of Double Unders

Rest 3 Mins/5 Total Rounds

Your score is your total number of Double Unders in the remaining time. This workout takes 27 mins. So please arrive on time or early to warm up.


Wednesday 11-28-12

Strength:
A1. BB RDLs, 4 X 4-6 @ 31X1, Rest 120
A2. Side Planks Holds, 4 X 45-60 secs, Rest 120
-Keep a neutral hip
-Two sets on each side

Workout:
400 Meter Run
+
21-15-9 of:
Wall Balls 20/14
Sumo Deadlift High Pulls 75/55
Push Press 75/55
Box Jumps 20/16
+
400 Meter Run

As always, scale as needed.

Advanced Strength:
A1. BB RDLs, 4 X 6-8 @ 41X1, Rest 120
A2. Static Ring Holds, 4 X 45-60 secs, Rest 120
-Turn out at the top

Advanced Workout:
500 Meter Row
45 Wall Balls 20/14
45 Sumo Deadlift High Pulls 75/55
45 Push Press 75/55
45 Box Jumps 24/20
500 Meter Row


Tuesday 11-27-12

Strength:
A1. BB Strict Press, 3 X 8-10 @ 2121, Rest 90
-No Rack
A2. Ring Rows, 3 X 8-10 @ 2121, Rest 90

Workout:
16 MIN EMOM of:
ODD MIN: 10 Hang Power Cleans
EVEN MIN: 100 M Sprint (HARD)

L1: 95/65 (+ or -)
L2: 115/80

Rest in the remaining time. Choose a weight you could do unbroken. Post your level for your score.

Advanced Strength:
A1. BB Strict Press, 3 X 4-6 @ 31X1, Rest 90
-No Rack
-All Tough Sets
A2. Strict Pull Ups, 3 X 6-8 @ 31X1, Rest 90
-No Band

Advanced Workout:
16 MIN EMOM of:
ODD MIN: 5 Hang Power Cleans + 3 Hang Squat Cleans
EVEN MIN: 100 M Sprint (Hard)

RX: 135/95

Rest in the remaining time. Choose a weight you could do unbroken. Post your level for your score.


Monday 11-26-12

Strength:
A1. Front Squats @ 31X1, 3 X 8-10, Rest 45
A2. Push Ups @ 31X1, 3 X 8-10, Rest 90
-Modify as needed (P-Bar or Knee)

Workout:
3 Rounds of:
400 Meter Run
30 Ab-Mat Sit Ups
20 Single Arm KB Snatches
10 Burpees

L1: 35/25 (+ or -)
L2: 53/35 (as is)

Note: Determine your KB weight by your non-dominate arm. Split the reps evenly.

Advanced Strength:
A1. Front Squats @ 42X1, 3 X 4-6, Rest 45
-All tough sets
A2. Ring Push Ups @ 10X1, 3 X 8-10, Rest 90

Advanced Workout:
3 Rounds of:
400 Meter Run
30 Knees to Elbows
20 Hang Squat Snatches 45/30
10 Burpees