12.18.2018

Tuesday

Skills and Drills:

150ft

Plank Walk

for time

Compare to 12.11.2018

BB CYCLING:

Hang Power Clean

50% 1x3, 60% 1x3, 65% 1x3, 70% 2x3

Strength:

Power Jerk

60% 1x3, 65 % 1x3, 70% 2x3

Weighted Hip Ext

4x8

WOD:

Granite Games

Event 1 & 2

12.17.2018

Monday

Skills and Drills:

4 RDS

50 DU

ME UB Muscle Up

Rest 1min

For Reps

Compare to 12.10.2018

BB CYCLING:

Snatch off Blocks at top of knee

50% 1x3, 60% 1x3, 65% 1x3, 70% 1x3, 75% 2x3

Strength:

Snatch High Pull on Riser

4x3 @ 80%

Bench Press

4x4 HAP

Back Squat

60% 1x4, 70% 2x4, 75% 2x4

WOD:

Three rounds for time of:

10 OHS (135/95)

10/8 Calorie on Echo Bike

12.15.2018

Saturday

Skills and Drills:

3rds UB

3 Strict Pullup

3 Pullup

3 C2B

ME BAR MU

BB CYCLING:

Snatch

50% 1x3, 60% 1x3 70% 1x3, 75% 2x3, 80% 2x2

C&J

50% 1x3+1, 60% 1x3+1 70% 1x3+1, 75% 2x3+1, 80% 2x2+1

Strength:

OHS 1RM

WOD:

21-15-9

Thruster (135/95)

Cal Row

12.14.2018

Friday

Skills and Drills:

240ft HS Walk

for time

Strength:

Clean High Pull (on riser)

80% 4x4

Push Press

Est 1RM

WOD:

21-15-9 reps for time:

Stone to Shoulder (145/95 or 115) alt shoulders

Strict Ring Dips

12.12.2018

Skills and Drills:

30 reps of each (in order)

Strict C2B

Strict Ring Dip

Deficit Strict HSPU (45's)

For time

Strength:

OHS

50% 1x3, 60% 2x3,70% 2x3

Bench

5x5 HAP

WOD:

Every minute complete:

Muscle snatch 1-1-1-1-1 reps

Every two mintues complete:

Power snatch 3-3-3-3-3 reps

Every three minutes complete:

Full Snatch 5-5-5-5-5 reps

12.11.2018

Tuesday

Skills and Drills:

150ft

Plank Walk (w/ bucket lid under feet)

for time

BB CYCLING:

Clean

50% 1x3, 60% 1x3, 65% 1x3, 70% 2x3

Strength:

Single Leg Good Morning

5x5 ea. leg

Push Press (% of jerk)

50% 1x3, 60% 1x3, 65% 1x3, 70% 2x2

Front Squat

60% 1x3, 70% 2x3, 80% 1x3

WOD:

Partner WOD

2 rounds

2min AMRAP of each movement:

Ski Erg for Calories

Assault Runner for Calories

Row for Calories

Bike for Calories

Burpees

Box Jumps (30/24)

Triple Unders

12.10.2018

Monday

Skills and Drills:

4 Rds

50 DU

ME UB Muscle Up

Rest 1min

For Reps

BB CYCLING:

Hang Power Snatch Below Knee

50% 1x3, 60% 1x3, 65% 1x3, 70% 2x2

Strength:

Snatch High Pull standing on riser (25# plate)

80% 2x3, 85% 2x3

Weighted Hip Ext

4x7 HAP

Back Squat

60% 1x3, 70% 2x3, 80% 1x3

WOD:

Perform 5 rounds, each for time of:

15/12 cal bike

15 Clean & Jerk (95/65)

Rest 3 minutes between rounds

12.7.2018

Friday

If you are feeling ancey to lift more and/or feel like you need to do something more… Don’t. This is the correct feeling, lets lift some heavy shit tomorrow! #makeyourownluck

BB CYCLING:

Power Snatch

60% x2, 65% 2x2

Power Clean & jerk

60% x2+1, 65% 2x2+1

Strength

40min ROMWOD

or

Yoga

or

1hr Massage

WOD*

Go home. Eat a lot of REAL Food. Go to SLEEP EARLY!

*No scaling this WOD, RX Only.

12.5.2014

Wednesday

BB CYCLING:

Snatch

60% x1, 65% x1, 70% x1, 75% x1, 70% x1

Clean And Jerk

60% x1, 65% x1, 70% x1, 75% x1, 70% x1

Strength:

Clean High Pull

80% x2, 85% x2, 90% x1, 80%x2

Back Squat

60% x3, 70% x3, 80% x3, 85% x2

WOD:

(please scale ghd if you think you will be affected on Saturday: If you cannot easily do 30 UB do only 15)

60 ft HS Walk

30 GHD

60ft Hs Walk

30 MU :)

60ft HS Walk

30 GHD

60ft HS Walk

12.4.2018

Tuesday

Skills and Drills:

25 one arm pushup

25 one arm pushup

30 t2b from l hang

complete in any order

BB CYCLING:

CJ

60% 1x1, 70% 1x1, 80% 1x1, 85% 3x1

Strength:

Snatch High Pull

90% 4x2

WOD:

Ski Erg 2k

or Partner 5k (switching every 500m)

For Time!

12.3.2018

Monday

Skills and Drills:

3 RDS

2 Straight arm rope climb

Freestanding 10 shoulder touchs

10 strict ring dip

BB CYCLING:

Snatch

60% x1, 70% x1, 80% x1, 85% 3x1

Strength:

Front Squat

60% x2, 70% x2, 80% x2, 85% x2, 90% x1, 85% x2

Press 4x3

WOD:

30 calories on echo bike

20 Power clean (155/105)

40 Wallballs (20/14)

120 Double Unders

40 Wallballs (20/14)

20 Power clean (155/105)

30 calories on echo bike

12.1.2018

Saturday

Skills and Drills:

Hold for

1min, 45, 30, 15

HS HOLD Freestnading or ON WALL

L SEAT FROM RINGS

BB CYCLING:

snatch

60% x1, 70% x1, 80% x1, 85% x1, 90% x1, 85% x1, 90% x1

cj

60% x1, 70% x1, 80% x1, 85% x1, 90% x1, 85% x1, 90% x1

Strength:

Snatch High Pull

95% 4x2

WOD:

Five rounds for time of: If Can go UB add 20#/15# vest

6 Strict Handstand push-ups

12 Chest-to-bar pull-ups

24 DB walking lunges (30/20)

11.30.2018

Friday

Skills and Drills:

ME UB C2B

BB CYCLING:

Power Snatch

60% x2, 65% x2, 70% x2, 75% x1, 70% x2

Power Clean & jerk

60% x2+1, 65% x2+1, 70% x2+1, 75% x1+1, 70% x2+1

Strength:

Front Squat

60% x2, 70% x2, 80% x2, 90% x2, 95% x1, 90% x2, 95% x1

WOD:

8min AMRAP

35 Double-unders or Single Unders

Run 200 meters

11.28.2018

Wednesday

Skills and Drills:

Every 90 sec for 5 Rds

30' HSWALK

15 T2B

BB CYCLING:

Push Press

60% x3, 65% x3, 70% 3x2

Strength:

Back Squat

60% x2, 70% x2, 80% x2, 85% x2, 90% x2, 95% 2x1

WOD:

4X100M Prowler Push

RX: 45/35 plate

Int: 25/15 plate

FF: No weight

11.27.2018

Tuesday

Skills and Drills:

ME UB MU

BB CYCLING:

CJ

60% x1, 70% x1, 80% x1, 85% x1, 90% x1, 95% x1, 85% x1, 90%x1

Strength:

Clean Ext

90% 4x2

WOD:

For time:

30 toes-to-bars

40 single-arm dumbbell snatches

50 dumbbell box step-overs

40 single-arm dumbbell snatches

30 toes-to-bars

Men: 50-lb. dumbbells, 24-in. box

Women: 35-lb. dumbbells, 20-in. box

11.26.2018

Skills and Drills:

1,2,3,4,5,6,7,8 ( for 15min)

Triple Under

1,2,3,4,5,6,7,8

Ring HS PU ( for 15min)

BB CYCLING:

Snatch

60% x1, 70% x1, 80% x1, 85% x1, 90% x1, 95% x1, 85% x1, 90%x1

Strength:

FS

60% x2, 70% x2, 80% x2, 85% x2, 90% x2, 95% x1, 90% x2

WOD

FOR 3 RDS

1 min - 150m Run

2 min 20 Burpee

3 min 250m ROW

4 MIN REST

11.24.2018

Saturday

Skills and Drills:

10 rds

30 sec/ 30 off

pushup to elbow position

BB CYCLING:

Snatch

60% 1x2, 70% 1x2, 80% 2x2

CJ

60% 1x2+1, 70% 1x2+1, 80% 2x2+1

Strength:

Good Morning

4x5

Snatch High Pull

90% 4x2

WOD: 1

“Amanda”

9 - 7 - 5

Squat Snatch

MU

rest 5min

WOD 2

Every 3min 1 min rest

20 / 16 Cal Row

16 T2B

ME OHS (115/105) (45 Reps to finish)

Every 10 reps walk forward

11.23.2018

Skills and Drills:

5 rds - 1:30 min Rounds

5 UB MU

30' HS WALK

BB CYCLING:

Power Snatch

60% 1x2, 65% 1x2, 70% 1x2, 75% 1x1, 65% 1x2, 70% 1x2

Power Clean & Jerk

60% 1x2+1, 65% 1x2+1, 70% 1x2+1, 75% 1x1+1, 65% 1x2+1, 70% 1x2+1

Strength:

Back Squat

60% 1x1, 70% 1x1, 80% 1x1, 85% 2x1, 80% 1x1

WOD:

12-9-6-3-6-9-12 reps for time of:

Power clean (135/95)

Bar-facing burpee

11.21.2018

Wednesday

Skills and Drills:

Pistols on Box

3x15 on 24in Box

Keep opposite leg straight and touch heel to ground


Strength:

Clean High Pull

85% 4x3

WOD

"Fight Gone Bad!"

Three rounds of:

Wall-ball (20/14) 10 ft target (Reps)

Sumo deadlift high-pull (75/55) (Reps)

Box Jump, 20" box (Reps)

Push-press (75/55) (Reps)

Row (Calories)