WOD

WEDNESDAY


WEDNESDAY'Gwen': 15-12-9 Clean & JerksAt 0:00 15 Clean & JerksAt 7:00 12 Clean & JerksAt 14:00 9 Clean & Jerks*Unbroken Clean & Jerk, once you start a set the bar cannot rest on the ground. Goal is to use the same weight on all 3 sets. Cash-out: 3 Rounds30 Seconds Max Sit-ups30 Seconds Plank30 Seconds Max Flutterkicks30 Seconds Rest ExtraWeightlifting: EMOM x 12: 1 Pause Jerk (2 Second Pause in initial dip, Split or Push Jer

TUESDAY


TUESDAYFor Total Time: 5 Rounds30 Wallballs 20#/14#5 Squat Snatches (you choose weight)-rest 2 minutes between rounds-*25 Minute Time Cap Extra (complete prior to class)Power & ExplosivenessA. Kneeling Jump Squat: 6 x 2B. Medball Jumping Squats: 2 x 20 WeightliftingA. Sots Press 3 x 5B. Snatch Complex (squat): Snatch Pull + Snatch High Pull + Snatch 5 x (1+1+1) VideoKneeling Jump Squat: https://www.youtube.com/watch?v=kPeGBRpWB6o

MONDAY


MONDAYFor Total Reps, 'Cindy': AMRAP 205 Pull-ups10 Push-ups15 Squats Extra Gymnastics: Muscle-ups (complete prior to class)A. Gymnastics Swing (small): 3 x 4 B. Gymnastics Swing (big): 3 x 4 C. Gymnastics Swing + Pull: 5 x 1D. EMOM x 5: 1-3 Muscle-ups*Focus on hand position, speed of elbows. Trust your ability on the kip, then focus on speed in transition. Strength (complete prior to class)A. Front Squat 5 x 5 @ 85% of your 1 RM, rest as neede

SUNDAY


8-9:30 ENDURANCE 21 burpees 50FT of OH walking lunges (45/25) 7RFT 5 min rest 10 min amrap 1 rope climb 50 DU rest 5 minutes 10 min amrap row score is the amount of meters 9:30-10:30 21 burpees 50 m OH walking lunges 7RFT

SATURDAY


SATURDAYFor Time:1000m Row200m Prowler Push (empty)200m Walking Lunge1000m Row

FRIDAY


FRIDAYStrength, Front Squat: 6 x 6 @ 80% of your 1 RM, rest as needed between sets For Total Reps, AMRAP 5: Ascending Ladder (3/3, 6/6, 9/9, etc)Thrusters 95#/65#Burpees over the bar Extra GymnasticsA. Chest-to-bar Pull-ups, EMOM x 5: 8 Chest-to-Bar Pull-upsB. Handstand Push-ups: 2 x 60%, rest 60 seconds between sets WeightliftingA. EMOM x 8: 2 Jerks (Heavy, Split or Push Jerk) Midline: 3 RNFTMax Weighted plank100' Suitcase Carry (left arm)7

THURSDAY


THURSDAYA. Pressing Test1 RM Bench Pressor1 RM Strict Press B. Pulling Test1 RM Deadlift C. Conditioning Test2 Minute Assault Bike, for caloriesor 500m Row, for time

WEDNESDAY


WEDNESDAYFor Total Reps: AMRAP 2050 Double Unders15 Power Snatches 95#/65#10 Box Jumps 24"/20"5 Muscle-ups (Scaling: 6 Transitions or 6 Strict Burpee Chest-to-bar Pull-ups) Extra (complete prior to workout)Power & ExplosivenessA. Kneeling Jump Squat: 5 x 3B. Medball Jumping Squats 3 x 15C. EMOM x 8: 50' Sled Push*Weight should be heavy but sled should be moving fast (7-10 seconds for completion). Midline: GHD Sit-ups: 3 x 15, rest as needed

TUESDAY


TUESDAYCFNE Big Clean Complex. 6 sets of the following Complex :High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push PressHigh Hang Squat Clean + Hang Squat Clean + Squat Clean + Push JerkHigh Hang Squat Clean + Hang Squat Clean + Squat Clean + Split JerkOne set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the

MONDAY


REMINDER WE ARE SWITCHING OVER TO MIND BODY DEC 1st...IN ORDER TO KEEP YOUR CURRENT RATE ACCTS MUST BE SWITCHED OVER BY DEC 30th.  THE LINK IS ATTACHED AND EVERYONES ACCT IS ALREADY SET UP FOR THEM https://clients.mindbodyonline.com/classic/ws… MONDAYAccessory: Rotating Stations every 5 minutesA. Reverse Lunge, 3 x 6, per legB. Crossover Symmetry Activation ProtocolC. 3 x 100' Double Overhead Kettlebell Carry For Total Reps: AMRAP

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