Monthly Archives: December 2016

31-Dec-16

A. Warm Up: For Quality Coaches Warm Up -3 Rds NFT 10 Med Ball Cleans 10 Ring Push Ups 2 Around The Worlds or 4 Strict T2B   B. Weightlifting: Squat Cleans 3x4 @ 80% of C&J Across   C. WOD: Partner WOD(30:00 cap) 50 Wall Balls / Partner Holds Push Up / Switch 40-30-20-10…
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31-Dec-16-WK39

A. Weightlifting: Squat Cleans 3x4 @ 80% of C&J Across   B. WOD: Partner WOD(30:00 cap) 50 Wall Balls / Partner Holds Push Up / Switch 40-30-20-10 / Reps Total As Team Power Cleans 135/95# T2B 50 Calorie Row / Partner Holds Front Rack 135/95# / Switch
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30-Dec-16-WK39

A. Weightlifting: Every Other Min For 6 Rds 1 Full Snatch + 2 OHS *Keep all weights at 75% (of 1RM snatch) or higher. You may add weight during sets.   B. WOD: 20-16-12-8-4 Fat Bar Overhead Lunges 95/65# Burpees Over The Bar   C. Conditioning: 7 Rds Max Calorie Air Dyne In :40 Seconds…
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30-Dec-16

A. Warm Up: For Quality Coaches Warm Up -3 Rds NFT 10 Close Grip Swings 15 A.R.E. Squats 30 DU’s   B. Weightlifting: 1 Snatch Balance + 3 OHS 4x1 Building   C. WOD: 20-16-12-8-4 Overhead Lunges 95/65# Burpees Over The Bar   D. Cool Down: Pattern Reset 2 Rds For Quality 8 Wall Squats…
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28-Dec-16

A. Warm Up: For Quality 500m Row -3 Rds NFT 5 Ring Push Ups 10 Seated DB Strict Press 10 GHD Hip Ext   B. Strength: Deficit Deadlift 3x5 @ 75% Across (standing on 25# plates)   C. WOD: For Time 18 HSPU 27 Deadlifts 185/125# 18 HSPU 27 Deadlifts 18 HSPU   D. Cool…
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28-Dec-16-WK39

A. Strength: Deficit Deadlift 3x5 @ 75% Across (standing on 25# plates)   B. WOD: For Time 18 Deficit HSPU 2x45’s 27 Deadlifts 225/155# 18 Deficit HSPU 1x45 27 Deadlifts 225/155# 18 HSPU
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27-Dec-16

A. Warm Up: For Quality 60 DU’s (or 1 min of practice) -3 Rds NFT 4 Strict Ring Dips 10 Backwards Lunges 4 Strict Pull Ups B. Strength: Back Squat 4x3 @ 85% Across -Rest 3 Min Between Sets C. WOD: 5 Rds For Time (25:00 Cap) 10 Pull Ups 20 Sit Ups 10 Pull…
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27-Dec-16-WK39

A. Gymnastics: Handstand Work Every Other Min For 3 Rds *pick the right option for your skill 1- 30m Walk. (you must be able to kick up and hold before walking) 2- 30 Second Free Stand Hold 3- Box Walk Drill 1 Full Turn Each Side 4- 40 Seconds Working Hold With Wall   B.…
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