12.19 WOD

Friday 12.19

Shoulder Press (5×4 @ 75%)

12min EMOM
Evens
1 Snatch Pull
2 Hang Power Snatch
3 Overhead Squat
@ 50% Snatch

Odds
15s Max Dubs
3min AMRAP
20 Dubs
5 Burpee Pull Ups

Rest 3mins
3min AMRAP
5 Deadlift (185/135)
5 Jump Squats
5 Sit Ups

12.18 Olympic Clinic

Christmas & New Years Schedule

Christmas Eve – Classes 7am, 8am, 9am & Noon
Christmas Day – Closed
Friday, 26 Dec – Classes 7am, 8am, 9am & Noon
Saturday 27 Dec – Family Throwdown at 9am
Sunday 28 Dec – Hat Tricks & Heroes at 10am

NYE – Last Class at 4pm
New Years Day – Detox WOD at 10am
Friday 2 January – Last class at 12pm
Saturday 3 January – Family Throwdown at 9am
Sunday 4 January – Hat Tricks and Heroes at 10am

BARBELL COMPLEX

High Hang Clean
Front Squat
Clean & Jerk
x10 – Start at 60%, add as you go

High Hang Power Snatch
Hang Snatch
Overhead Squat
x10 – Start at 60%, add as you go

Snatch Grip Deadlift (20 Reps – Build to 110% Snatch)
Stiff Legged Dead Lift (6×3, add each set – finish medium heavy)
20″ Depth JumpĀ x 20

12.17 WOD

Wednesday 12.17

 

Clean and Jerk (10 reps – add each rep)

14min EMOM
Evens – 3 Pendlay Rows at 75% C&J
Odds – 1 C&J at 75%
21-15-9

Box Jumps
Hang Power Cleans (135/95)

20 Burpee – Buy Out

12.13 Family Throwdown

Saturday 12.13

Family Throwdown @ 9am

Restorative Mobility @ 10:15am

 

2 Person Team

Round 1 – 10 min AMRAP

10 Burpees
20 Med Ball Situps (20/14)
30 Wall Balls (20/14)

REST 4 mins

Round 2 – 8 min AMRAP

20 Pushups
20 Box Jumps (24/20)

REST 2 mins

Round 3 – 6 min AMRAP

5 Goblet Squats (55/35)
10 KB Snatches (55/35)
15 KB Swings (55/35)

12.12 WOD

Friday 12.12

Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

 

when the dust settles, pick your poison:

10-15mins
– Barbell Mash
– Foam Roll
– Bands
– Lax Ball

Glutes – Shoulders – Biceps – Calves – Quads – Chest

12.11 Olympic Clinic

Thursday 12.11

New Member Fundamentals @ 5pm

Olympic Clinics @ 6am – 12pm – 6pm

Women’s Only Class @ 7am

 

 

Muscle Snatch (12×1, add each rep)
Overhead Squat (6×2 @ 55% Snatch)
Power Snatch (5×2 @ 65%)
Snatch (6×1, start at 65% – add each rep)
Back Squat (4×3 @ 70%, pause 3s in the bottom)
Single Arm KB Row
3×10 each arm

12.10 WOD

Wednesday 12.9

Deadlift (6×3, start @ 65% add each set)

Clean (3×5 Touch & Go @ 65-75%)
6 Rounds
10 Wall Balls
10 Hand Release Push Ups
30 Dubs

then rest 60s

Max Effort 800m Run