Monthly Archives: December 2012

Tuesday, December 18

WOD
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Monday, December 17

Warm-up
Row 500m
Mobility
PVC Progression
x3
1 length Bear Crawl
1 length Inch Worm
1 length Russian Lunge
1 length Prisoner Hop
10 Bearsquat Push-up
WOD
Complete as many rounds and reps as possible in 12 minutes of:
155 pound Deadlift, 15 reps
15 Deficit push-ups, hands on 25 pound plates
15 Box jumps, 24″ box

Thursday, December 13

Warm-up
Row 1000m
Mobility
x3
10 GHD Hip Extension
10 Good Morning w/ band
10 Russian Swing
Then deadlift working up to WOD weight in the following rep scheme
5-5-3-3-2-1
WOD
Five rounds for time of:
275 pound Deadlift, 7 reps
30 Squats
7 Handstand push-ups

Wednesday, December 12

WOD
BB Gymnastics
1) Every 20 seconds for 4 minutes (13 total reps):
1 Power Snatch @ 75% (of max Snatch any style)

2) Every 20 seconds for 4 minutes (13 total reps):
1 Power Clean @ 75% (of max Clean any style)

Strength
5X5 Hang Clean Hi-Pulls (flat footed)– heavy, rest 45 sec.
Notes: BB should rise to chest height – elbows above bar – feet should stay flat on the ground.

Conditioning
Choose one…
Row: 4X500m – rest 2:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Run: 5X400m – rest 2:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Tuesday, December 11

Warm-up
Row 500m
Mobility
PVC Progression
Burgener Warm-up w/ PVC then w/ bar
20 OHS w/ band
WOD
BB Gymnastics
1) Snatch: 3X1 @ 80%, 2X1 @ 85%, 2X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%
2) Clean & Jerk: 3X1 @ 80%, 2X1 @ 85%, 2X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%

Conditioning
“Elisabeth”
21-15-9 of:
Power Cleans 135/95#
Ring Dips

For time.

Midline
Accumulate 4 minutes of L-Sit Holds.

Monday, December 10

WOD
BB Gymnastics
10 minutes to establish a 1RM Snatch.
10 minutes to establish a 1RM Clean and Jerk.

Strength
Front Squats
1) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 80%
-rest 1 minute
2) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 85%
-rest 1 minute
3) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 90%

Conditioning
3 rounds for time of:
50′ Plate Push 45#
50 Double-Unders
50′ Plate Push 45#
5 Hang Power Cleans

Thursday, December 6

Warm-up
Bike 50 cal
Mobility
PVC Progression
25 Wall Ball Shots
Burgener Warm-up
Then work up to 75% on Snatch in the following sets
5-5-3-3-2-1
WOD
BB Gymnastics
1) Every 30 seconds for 7 minutes:
1 Power Snatch @ 75% (of max Snatch any style)

2) Every 30 seconds for 7 minutes:
1 Power Power Clean @ 75% (of max Clean any style)

Conditioning
Choose one…
Row: 3X1000m – rest 1:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Run: 3X800m – rest 1:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Wednesday, December 5

Warm-up
Bike 500m
Mobility
PVC Progression
x3
10 Wall Squats
2 lengths Lunge
2 lengths Prisoner Hop
10 Ball Slams
x2
10 Jumping Lunges
10 Jump Squats
WOD
1) Back Squat: 1X8 @ 70%, 1X5 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest as needed.
2) Front Squat: 7X2 @ 70% – rest exactly 40 seconds

Conditioning
8 minute AMRAP of:
8 Ring Dips
16 KBS 32/24kg