DECEMBER 13, 2017

BARBELL
Clean & Jerk 5x3 @ 72.5% (squat clean if possible; drop each rep if needed)

ACCESSORY
1) Pistols, 5x3-5 each leg
2) GH Raise, 5x5

BODY-WEIGHT ONLY
For time / 20 cap:
100 Air Squats
Run 200m or 150 Single-unders
100 Sit-ups
Run 200m or 150 Single-unders
100 Push-ups
Run 200m or 150 Single-unders

WOD
5 Rounds, Every 4:00:
30 Air Squats
20/15 Cal Row or Run 200m or 10/7 Cal Bike
7 Power Clean & Jerks 135/95 | 115/80#
*score = slowest round

KICKER
30 Hang Squat Cleans, 95/65 | 75/55

DECEMBER 12, 2017

BARBELL
Pausing Overhead Squat + Pausing Snatch Balance, 1-1-1-1-1-1-1

ACCESSORY
1)  Prone IYT & PVC
2)  Dips, 5x5-10 (rings or matador; jump, kip, strict)

BODY-WEIGHT ONLY
For time / 20 cap
50 OH Lunge– 45/25/15# plate
75 Knee-ups
Accum 5 min – plank hold (each break do 5 burpees)
75 Sit-ups
50 OH Lunge– 45/25/15# plate

CONDITIONING
For time / 15 cap
15 Deadlifts
30 Burpees
45 WBS
270 Single-unders / RX+ 90 Double-unders
15 Deadlifts
270 Single-unders / RX+ 90 Double-unders
45 WBS
30 Burpees
15 Deadlifts
225/155 | 205/135 | RX+ 315/225 | 275/185

KICKER
For time:  30/24 cals Bike

DECEMBER 11, 2017

BARBELL
Snatch 5x3 @ 72.5% (full squat if possible; drop each rep if needed)

ACCESSORY
1) On the pull-up bar:  5 x 5 Scap Pulls (active shoulders) + 5 Arch to Hollow
2) Double or Triple Unders work, 5x10

BODY-WEIGHT ONLY
Partner / 1 works
Tabata Bike
AMRAP 5 – Cal Row
AMRAP 5 – Single-unders
AMRAP 5 – Burpees

WOD

For time / 20 cap
21 Power Snatch, 95/65 | 75/55 | RX+ 135/95 | 115/80
21 Pull-ups | RX+ C2B
21 Burpees
50 Double-unders | RX+ 50 UB DU’s

21 Clean & Jerks 95/65 | 75/55 | RX+ 135/95 | 115/80
21 T2B
21 Box Jump Overs, 24/20″
50 Double-unders | RX+ 50 UB DU’s

21 Thrusters, 95/65 | 75/55 | RX+ 135/95 | 115/80
21 Pull-ups | RX+ C2B
21 Push-ups | HSPU
50 Double-unders | RX+ 50 UB DU’s

KICKER
For time:  30 Burpees

DECEMBER 9, 2017

WOD / Teams of 2-3

WOD 1 (10 min cap)
PA – 30-20-10 Push-ups
PB – Hold top of Deadlift 135/95 | 115/65
*Switch after each set of push-ups / Both will complete all sets of push-ups
-then
PA – 30-20-10 Deadlifts 135/95 | 115/65
PB – Hold top of Push-up position
*Switch after each set of deads / Both will complete all sets of deads

-rest/reset 2 mins

WOD 2 (10 min cap)
PA – 30-20-10 Pull-ups
PB – Hold top of Press 115/80 | 95/65
*Switch after each set of pull-ups / Both will complete all sets of pull-ups
-then
PA – 30-20-10 Push Press 115/80 | 95/65
PB – Hang Hold from Pull-up bar
*Switch after each set of Push Press / Both will complete all sets of push presses

-rest/reset 2 mins

WOD 3 (10 min cap)
PA – 30-20-10 Thrusters 95/65 | 75/55
PB – Hollow Hold
*Switch after each set of Thrusters / Both will complete all sets of Thrusters
-then
PA – 30-20-10 Sit ups
PB – Front Squat Hold 95/65 | 75/55
*Switch after each set of Sit-ups / Both will complete all sets of Sit-ups

**If the partner holding stops during a set the repping partner must stop
***Score = total time for each WOD

DECEMBER 8, 2017

BARBELL
Thruster + Push Press + Push Jerk + Split Jerk, 1-1-1-1-1-1-1

ACCESSORY
1) Bar Muscle-ups: jump, kip or strict, 5x3-5
2) Handstand work: kick ups, walks, descents, push-ups, etc

BODY-WEIGHT ONLY
Partner / 1 works
AMRAP 10: Row 10 Cals, 7 Burpees,
then
AMRAP 10: 50 Single-unders, 15 Air Squats

CONDITIONING
10-9-8-7-6-5-4-3-2-1 / 12 cap
Squat Cleans, 95/65 | 75/55 || RX+ 135/95 | 115/80
Lateral Burpees over Bar

KICKER
For Time:
50 American KBS, 55/35 | 45/25

DECEMBER 7, 2017

BARBELL
Back Squat 10x3 @ 75%

ACCESSORY
1) Knees-to-Feet, 5x3 (hold landing simulate bottom of OHS; ask your coach for a scaled option if needed)
2) Banded Face Pulls, 5x10

SKILL

BODY-WEIGHT ONLY
PARTNER / AMRAP 20
7 cals Bike
9 Burpees
11 Sit ups

WOD
5 RFT / 15 cap
1 Snatch
3 Clean & Jerks
5 Thrusters
7 T2B / RX+ Piking T2B
9 Burpees
* 95/65 | 75/55 || RX+ 135/95 | 115/80

KICKER
60 second:  Max Cals Bike

DECEMBER 5, 2017

BARBELL
Overhead Squat, 3-3-3

ACCESSORY
1) Prone I,Y,T & PVC
2) Dips:  5x5-10 (rings or matador / jump, kip, strict)

SKILL:  Pose Running
The Pose Method of running technique has 3 pieces: Pose – Fall – Pull / gravity is the primary force for forward movement instead of muscular effort. The runner changes the pose from one leg to the other by falling forward. The support foot is pulled from the ground to allow the body to fall forward, while the other foot drops down freely, in a change of support.

This creates forward movement, with the least cost (energy use), and the least effort. The end result is faster race times, freer running and fewer injuries!

For more information go to www.posemethod.com

BODY-WEIGHT ONLY
5 RFT / 20 cap:
Run 200m
15 Burpees
(scale as needed; Ex. 5 Rounds of:  Run 100m, 9 Burpees or share the work w/ a partner)

WOD
For time / AMRAP 15
300 Singles / RX+ 90 Doubles
45 Ground-to-Overhead 75/55 | RX+ 95/65#
30 Jumping Pull-up / RX+ Pull-ups

KICKER
For time:
21 Front Rack Lunge, 95/65 | 75/55
15 Burpees
9 Cals Bike

DECEMBER 3, 2017

BARBELL
Snatch 5x3@70% (drop each rep)

ACCESSORY
1) Arch to Hollow, 5x5 (active shoulders, legs together)
2) Strict Pull-ups, 5x3-5

SKILL
The Lunge:
Step out at an angle such that feet are at least hip width apart
Keep heel of forward leg down
Lower torso until back knee gently touches the floor
Forward leg knee does not travel past the forward leg heel
Drive up out of the lead heel
Complete the rep at full hip & knee extension
Gaze stays neutral
Maintain a stable/extended midline

BODY-WEIGHT ONLY
For time / 20 cap:
1 minute Plank Hold, 100 Lunges, Run 200m
1 minute Plank Hold, 50 Lunges, Run 400m
1 minute Plank Hold, 25 Lunges, Run 800m

WOD
For time / AMRAP 15
450 Singles / 150 Doubles RX+
90 WBS, 20/14/10
30 Pull-ups

KICKER
For Time:
30 Clean & Jerk 135/95 | 115/75

DECEMBER 1, 2017

BARBELL
Back Squat (5x3 @ 85%)

Accessory
1) Rope Climb, 3x1
2) Handstand Work: kick-ups, holds, descents, kipping push-ups

BODY-WEIGHT ONLY
Partner / AMRAP 20
Run 100m or 50 Single-unders
15 Air Squats
9 Burpees

METCON
5 Rounds / Each round is 4 mins
150 Single-unders / Rx+ 50 UB Doubles
12 Deadlifts 185/135 | 155/105 | Rx+ 205/145 | 185/125
12 Bar-facing Burpees
*Score = slowest round

KICKER
AMRAP 3:  20/15 cals Bike then AMRAP Burpees

NOVEMBER 30, 2017

BARBELL
Back Squat – 3@80%, 3@85%, 3@90%

Accessory
1) Knees to Feet, 5x3 (landing should simulate the bottom position of the snatch; hold for 2 seconds; gaze neutral)
2) Power Clean Tire Flips, 5x3 (simulate the a power clean version of the flip versus muscling)

Skill
The Burpee:
-Place hands on the ground shoulder width apart, at a 45 degree angle, close to mid rib cage, elbows in tight
-Jump feet back or step back until the hips are extended arriving in the push-up position and feet shoulder width apart
-Lower thighs then chest to the ground
-Press upper body away from the floor
-Jump or step feet to the hands striking the heel of the foot to the ground first and landing feet shoulder width apart
-Rapidly extend the hips & knees and jump out of the heels to the point that the feet barley separate from the ground
-Arms extend over head during the jump

BODY-WEIGHT ONLY
5 RFT / 20 cap
30 Lunges
20 Hand Release Push-ups
10 Inverted C2B

METCON
For time / 20 cap
100 Burpees
EMOM, starting at 0:00, do 5 Ground to Overhead, 75/55 | Rx+ 95/65#

KICKER
For Time:
30/20 cals Bike