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12/31/2015

Strength:

OHS 7X1

90 sec rest of the following

Do five reps at 50% of previous 1 rm

Do three reps at 60%

then: 2 min rest in between

1 @ 65%

1 @ 75%

1 @ 85%

1 @ 95%

1 @ 102-105%…new 1 rm

1 @ 105-107%

1 @ 107-110%

If you stop at 95% or higher, drop weight down to 80% and do remaining reps

 

WOD:

“Ogar”

AMRAP 14 of:

  • Snatch, 3 reps (135/95)
  • Muscle-Up, 1 rep (1 CTB/1 Dip
  • Wallball Shots, 12 reps (20/14)

 

rest 3 min

 

Every :30 sec for 8 intervals

7 CL & J (95/65)

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12/30/2015

Strength

DL 7X1

90 sec rest of the following

Do five reps at 50% of previous 1 rm

Do three reps at 60%

then: 2 min rest in between

1 @ 65%

1 @ 75%

1 @ 85%

1 @ 95%

1 @ 102-105%…new 1 rm

1 @ 105-107%

1 @ 107-110%

If you stop at 95% or higher, drop weight down to 80% and do remaining reps

 

WOD:

“Cindy XXX”

Complete as much as possible in 20 minutes of:

10 Pull-ups

20 Push-ups

30 Squats

15 Pull-ups

30 Push-ups

45 Squats

20 Pull-ups

40 Push-ups

60 Squats

25 Pull-ups

50 Push-ups

75 Squats

30 Pull-ups

60 Push-ups

90 Squats

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12/29/2015

Back Squat 7X1

90 sec rest of the following

Do five reps at 50% of previous 1 rm

Do three reps at 60%

then: 2 min rest in between

1 @ 65%

1 @ 75%

1 @ 85%

1 @ 95%

1 @ 102-105%…new 1 rm

1 @ 105-107%

1 @ 107-110%

If you stop at 95% or higher, drop weight down to 80% and do remaining reps

 

WOD

Immediately when finished with BSQ, clock is set for 24 minutes

 

10 min to establish 1 RM thruster

 

2 min to reduce weight to WOD below:

 

12 min AMRAP

15 HPCL (95/65) (75/55)

10 burpees to plate

5 thrusters

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12/28/2015

Strength:

Strict Press 7X1

90 sec rest of the following

Do five reps at 50% of previous 1 rm

Do three reps at 60%

then: 2 min rest in between

1 @ 65%

1 @ 75%

1 @ 85%

1 @ 95%

1 @ 102-105%…new 1 rm

1 @ 105-107%

1 @ 107-110%

If you stop at 95% or higher, drop weight down to 80% and do remaining reps

 

WOD:

2 RFT (20 min cap)

1000 m row

50 thrusters (65/45)

30 Chest-to-bar pullups

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12/27/2015

Strength:

Front Squat 7X1

90 sec rest of the following

Do five reps at 50% of previous 1 rm

Do three reps at 60%

then: 2 min rest in between

1 @ 65%

1 @ 75%

1 @ 85%

1 @ 95%

1 @ 102-105%…new 1 rm

1 @ 105-107%

1 @ 107-110%

If you stop at 95% or higher, drop weight down to 80% and do remaining reps

 

WOD:

10 min to establish 1 RM PP

then:

1 min to reduce weight to 1RM PP

then:

 

8 min AMRAP

3 PP

6 hand release push ups

9 wallballs

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12/25/2015

20 min continuous clock

5 min AMRAP

Alternating KB SN with OHS (53/35)

5 min to establish max hang power snatch

5 min AMRAP

Max cluster buster (115/75)

5 min to establish max hang power clean and jerk

 

Rest 5 min

 

For time (10 min cap)

100 T2B

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12/25/2015

Merry Christmas

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12/23/2015

14.3 from 3/5/14

Complete as many reps as possible in 8 minutes of:

135/95 lb. deadlifts, 10 reps

15 box jumps, 24/20-inch

 

185/135 lb. deadlifts, 15 reps

15 box jumps, 24/20-inch

 

225/155 lb. deadlifts, 20 reps

15 box jumps, 24/20-inch

 

275/185 lb. deadlifts, 25 reps

15 box jumps, 24/20-inch

 

315/205 lb. deadlifts, 30 reps

15 box jumps, 24/20-inch

 

365/225 lb. deadlifts, 35 reps

15 box jumps, 24/20-inch

 

rest 5 min

 

OTM X 10

3 Thruster (95/65)

3 FSQ

3 OHS

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12/22/2015

Wednesday, 12/23/15

 

12 Days of Christmas (must be done with 12 days of Christmas on repeat the whole time)

1 SDHP (Rx+ 115/75) (Rx 75/55)

2 Thrusters

3 Push Press

4 Power Cleans

5 Golden Power Snatches

6 American KBS (Rx + 71/53) (Rx 53/35)

7 (Rx+ CTB pull ups) (Rx pull ups)

8 Toe to bar

9 (Rx+ burpee box jumps) (Rx Box jumps) 24/20

10 double unders

11 Burpees

12 Overhead walking lunges with plate (45/25)
mobility, mobility, mobility

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12/21/2015

20 min AMRAP (from 5/6/15)

You want to reach 30 rounds if possible. If prescribed weight is too much then reduce to weight that will allow you to reach 30 rounds with a lot of effort.

 

DL (185/125) (135/95)

CL

FSQ

J

 

rest 5 min

 

Tabata :20/:10

Max pull ups

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