Monthly Archives: December 2014

Fitness and Performance 15 minutes: Work up to heavy 8 RM Dead lift “Annie” 50-40-30-20-10 DU Ab mat sit ups Sport 15 minutes: Work up to heavy 8 RM Dead lift 12 minute AMRAP 15 Burpee box jumps 24/20 30 thrusters 95/65 10 burpee box jumps 30/24 20 thrusters 115/75 5 burpee box jumps 36/30 10 thrusters 135/95      

Increase loading over last week 3 sets: Single arm single leg KB DL x 6-8 each Sand bag hip press x 6-8 (5 sec pause at top) Ring support x 30 – 45 sec 8 minute AMRAP 5 Burpee box jumps overs 10 DB Push press 15 Horizontal ring rows Performance Front Squats (32X1) 4 @50%, 4@55%, 6@55%, 6@55%, 4@60%, 4@60% 3 rebound jumps after each set 8 minute AMRAP 5 Burpee box jumps overs 10 DB Snatch 50/30 (alternating) 15 Pull ups Sport Front Squats (32X1) 4 @50%, 4@55%, 6@55%, 6@55%, 4@60%, 4@60% 3 rebound jumps after each set 3 RFT: 5 Squat Cleans @70% 50 DU Rest exactly 2 minutes then… 4 RFT: 6 GTOH 135/95 12 CTB Pull ups  

All Levels WOD Throwdown 2.2 For time: 9 Wall balls 21 KB Swings 9 Wall balls 21 Push ups 9 Wall balls 21 Ab mat sit ups 15 Wall balls 15 KB swings 15 Wall balls 15 Push ups 15 Wall balls 15 Ab mat sit ups 21 Wall balls 9 KB swings 21 Wall balls 9 Push ups 21 Wall balls 9 Ab mat sit ups WOD Throwdown standards: KB @24/16 Wall Ball 20/14 Ab mat sit ups (hands past toes/shoulders to floor) 25 minute time cap  

   All Levels “5 K Shuffle” Teams of 2, both working at the same time 1000 m row + 10 shuttle runs* 750 m row + 8 shuttle runs* 500 m row + 6 shuttle runs* 250 m row + 4 shuttle runs* Repeat from Feb.8.2014 *sub. for shuttles are Ski erg or Airdyne (distance standards will be on whiteboard) Sport Prep for 2.2 10 – 15 minutes light to moderate cardio 15-20 minute MOB: Target ankles/hips T spine 10 – 15 minutes: cycle through movements to practice standards practice breathing for KB/WB create a rep scheme plan for each set