Training December 30th- January 5th

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

No 6:30 pm Class

3 RM Back Squat

E2MOM for 8 Rounds
3 Back Squats

Start the first round with one pair of plates on the bar (any plates).
Build to a 3RM as the rounds progress.

-then-

“Joker”

For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts @ 225/155#

*Time Cap: 20 min

TUESDAY

11:30 am Class.  12:30 pm Open Gym

Overhead Squat Complex

E2MOM for 8 Rounds
1 Snatch Grip Deadlift + 1 Power Snatch + 2 Overhead Squats

Start the first round with one pair of plates on the bar (any plates).
Build to a 1RM in the complex as the rounds progress.

-then-

“Broken and Unreadable”

For Time:
30 Snatch Grip Deadlifts @ 95/65#
20 Lateral Barbell Burpees
10 Power Snatches @ 95/65
20 Lateral Barbell Burpees
30 Overhead Squats @ 95/65

*Time Cap: 20 min

WEDNESDAY

Clean Complex

E2MOM for 8 Rounds
1 Power Clean + 1 Hang Clean + 1 Clean

Start the first round with one pair of plates on the bar (any plates).
Build to a 1RM in the complex as the rounds progress.

-then-

“Clean Sheet”

AMRAP 3:
9/6 Calorie Row
9 Power Cleans @ 95/65

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Row
7 Hang Cleans @ 115/75

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Row
5 Cleans @ 135/95

THURSDAY

Skill Work on Handstand Walking

-then-

“Bells and Whistles”

AMRAP 15:
150m Hill Run
20 Kettlebell Swings @ 53/35#
100′ Bear Crawl

FRIDAY

“Jackie”

For time:
1000m Row
50 Thruster 45/35#
30 Pull-ups

*Time Cap: 15 min

SATURDAY

“Team Saving Grace”

Teams of 3

In 30 minutes complete
3 Rounds:
75/50 Calorie Row
50 Toes to Bar

Then In Time Remaining:
30 Power Clean and Jerks @ 95/65
30 Power Clean and Jerks @ 115/80
30 Power Clean and Jerks @ 135/95
30 Power Clean and Jerks @ 155/105
30 Power Clean and Jerks @ 185/135
30 Power Cleans and Jerks @ 205/145