| Week of 12/22/19 | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| Announcements | Class schedule this week: 12/24 – 8am Group WOD, 9-11am Open Gym 12/25 – Closed 12/26 – 5:15am (MG) / 6am (MM), 12pm, 4pm, 5pm |
|||||
| SWOD | Phase 1 Tempo, Time under Tension 4/4 Phase 2 (Linear Progression) Week 4/4 Phase 3 (Clusters) Week 3/4 Phase 4 (Testing) Front Squat Clusters 4 sets x 2.1.1 *rest 30 seconds between clusters, rest as needed between sets (a set contains 4 reps) |
Week 2 (20 min) 3 Position Power Clean x 3 sets (unscored) Power Cleans 4×4 |
Closed for the Holiday | Accessory Work, 3 rounds A) 100m pec walk with medball B) Single arm bent-over DB row 8 reps each C) L-sit hold 30-60s, choice of method: -parallettes -in between box -hanging from bar |
Phase 1 Tempo, Time under Tension 4/4 Phase 2 (Linear Progression) Week 4/4 Phase 3 (Clusters) Week 3/4 Phase 4 (Testing) Back Squat Clusters 4 sets x 2.1.1 *rest 30 seconds between clusters, rest as needed between sets (a set contains 4 reps) |
|
| WOD | 3 Rounds For Time 400m run 9 Front Squats (135/95) 12 Pullups 9 Burpees L2: (95/65) Banded Pull Ups L1: (65/45) Jumping Pull Ups or Ring Rows |
AMRAP 6 min: 6 Power Cleans (135/95) 8 Box Jumps (24/20) L2: (115/85) L1: (95/65) Beginner: DBs |
AMRAP 7min: 20/18 Cal Row 10 Hang Snatches (95/65) *any style snatch Rest 3 Min AMRAP 7min: 15/12 Cal Bike 10 Hang Snatches (95/65) *any style snatch L2: 18/16 Cal Row, (75/55), 13/10 Cal Bike L1: 16/14 Cal Row, (45/35), 11/8 Cal Bike Beginner: Alternating DB Snatches |
For time 50 Back Squats (155/115) 70 Burpees L2: (115/85) L1: (75/55) Sprawls |
16 Russian KB Swings (70/53) 50 Pushups 8 Shoulder to Overhead (135/95) Rest 1:30 16 Russian KB Swings (70/53) 50 Toes to Bar 8 Shoulder to Overhead (135/95) Rest 1:30 16 Russian KB Swings (70/53) 50 Box Jumps w/Step Down (24/20) 8 Shoulder to Overhead (135/95) Rest 1:30 16 Russian KB Swings (70/53) 50 Pull-Ups 8 Shoulder to Overhead (135/95) Rest 1:30 16 Russian KB Swings (70/53) 50 Double Unders (100 singles) 8 Shoulder to Overhead (135/95) All for time L2: (53/35) (115/85) HKR, (20/14), Banded Pull Ups, 75 DU/SU mix L1: (35/26) (95/65) Ab Mat Sit Ups, Jumping Pull Ups or Ring Rows, 100 SU |
|
| BRO SESH | Sand Bag Carry 400m | Clean Pulls 3×5 @ 80-110% of max | Pendlay Row 3×8 |
Goblet Reverse Lunges 3×6-8 each |
400m Sled Walk w/ Farmer’s Carry | |
| Stretching | Pigeon Pose Puppy Dog Banded Shoulder and Lat Stretch |
Lizard Pose Downward Dog Supine Twist |
Saddle Pose Twisted Cross Archer Pose |
Happy Baby Dragon Seal/Sphinx |
Thread The Needle Forward Fold Downward Dog |
|