Tuesday 12-31-13

Strength:
5 TnG Deadlift EMOTM for 12 mins

WOD:
“Cindy”
20 min AMRAP of:
5 pull-ups
10 push-ups
15 air squats

Monday 12-30-13

Strength:
Power Clean + HPC 4-4-3-3-2-2-1

WOD:
5 RFT
8 HSPU
5 Squat Cleans (135/95)
10 Box jumps (30/24)

Sunday 12-29-13

Strength: Gymnastics
5 sets
A1) 10 ring dips
A2) Max ring hold (L-seat)
3 sets
B1) 10 GHD
B2) 10 Back Extensions

5 RFT
16 Walking lunge steps (95/65 BB held in rack position)
32 Double-unders

Friday 12-27-13

Strength:
OHS work and snatch balance
Heavy triple SB

WOD:
100 DU
30 Pull ups
30 Front Squats (135/95)
30 Pull ups
100 DU

Thursday 12-26-13

Welcome back! How about some squats and a healthy dose of Filthy Fifty to workout the Hollandaise?

Strength:
Front Squat
4-4-4-4-4 @ 80-85%

WOD:
Filthy Fifty
50 Box jumps (24/20)
50 Jumping pull-ups
50 Kettlebell swings (53/35)
50 Walking Lunges
50 Knees to elbows
50 Push press (45/35)
50 Back extensions
50 Wall ball shots (20/14)
50 Burpees
50 Double unders

12 Days of Christmas – 2013

Merry Christmas everyone, I hope it is a wonderful day and full of family, friends, good food and celebration of a great year.

12 Days of Christmas WOD:
1 – Power Snatch (95/65)
2 – Deadlift (225/135)
3 – Clean & Jerk (65/65)
4 – Toes2Bar
5 – Golden Ring Dips (See what I did there Lisa)
6 – Pushups
7 – Goblet Squats (53/35)
8 – Burpee Box Jumps (24/20)
9 – Unbroken Double Unders
10 – Wallballs (20/14)
11 – Kettlebell Swings (53/35)
12 – Thrusters (95/65)

Monday 12-23-12

Strength:
A) Spend 12 minutes working on Clean and Jerk, focusing on singles

B) Spend 12 mins working on Back Squat, work to a heavy triple.

WOD: 3 Rounds for time
12 Thrusters (115/80)
6 Muscle ups (18 pullups, 18 dips)

Strength:
Squat Therapy before working on Overhead Squat
5-5-4-4-3-2-1

WOD:
15 up and over Burpee Box Jumps (24/20)
3RFT:
20 Wallballs, 20/14
20 Toes2Bar
Then:
15 up and over Burpee Box Jumps

MOBILITY Class at 10am:
Emphasis on Overhead positioning during squats and snatch.

Saturday 12-21-13

Strength:
Squat Therapy
GHD work

Partner WOD: AMRAP 15 mins
5 “Big” Bear Complexes
– 5 Deadlifts
– 5 Hang Cleans
– 5 Front Squats
– 5 Push Press

While Partner A chips at the complexes, Partner B rows 400m. Switch upon completion.

Thursday 12-20-13

WOD:
ARMAP for 7 minutes
Wallball shots (20/14)
EMOM complete 5 Deadlifts (225/155)

Strength/Skill:
3×30 Rhythm Box Jumps (24/20)

Take as little rest between sets as possible. If you miss or can’t rebound a rep you must start that set over.

Holiday Schedule

Want to give all the Slaters out there the holiday schedule for the next couple of weeks:

Christmas Eve: Normal morning classes. Last Evening class will start at 5:30pm (No Elements class, feel free to come to a Performance class!)

Christmas Day: Closed. Merry Christmas to you and your family!

December 26th: No 5:30am or 6:30am class. Additional 9am class and then regular evening classes.

December 27th-30th: Regular schedule

New Year’s Eve: Normal morning classes. Last Evening class will start at 5:30pm (No Elements class, feel free to come to a Performance class!)

New Year’s Day: 11am class only. Come for a special New Year’s WOD!

January 2nd and on…. Regular schedule

Thursday 12-19-13

Strength:
Spend 12 mins finding heavy single back squat.
Then do 20 reps at 65% of heaviest lift.
Pause 5 secs in between reps at the top.

WOD:
For three minutes record as many reps as possible of:
Wind sprints
Rest one minute then same for:
Jumping squats
Rest one minute then same for:
Sit-ups with OH press (Med ball)

Wednesday 12-18-13

WOD:
Chin-ups: 20-15-10-5
KBS: 30-25-20-15
DU: 40-35-30-25

After each round of three (20-30-40) do the following:
10 front squats
Row 500m

Tuesday 12-17-13

Strength:
5 sets:
A1) Push press 7 reps
A2) GHD sit-ups 10 reps (20 abmats sit-ups)

WOD:
10 rounds of
5R/5L step ups w/KB pair (farmers carry hold)
7 burpees

Monday 12-16-13

Strength:
Two Position Squat Clean

WOD:
Row 500m
25 Hang Power Snatches
25 Thrusters
25 Hang Power Snatches
Row 500m

Sunday 12-15-13

Strength:
TGU practice
20R/20L

WOD
21-18-15-12-9-6-3
Box Jumps (24/20)
Run 200m after each round

Saturday 12-14-13

Strength:
15 minutes to find HEAVY single Front Squat

Partner WOD:
AMRAP for 18 mins
Wind sprints
Power cleans
Push-ups

Friday 12-13-13

Strength:
KB Clean and Jerks
KB Snatches
(Technique and strength to be assigned)

WOD:
“Fran”
21-15-9
Thrusters (95/65)
Pull-ups

Thursday 12-12-13

Strength:
Find a 3RM Front Squat

WOD:
50 sit-ups
50R/50L Mountain climbers
100 Air squats
50R/50L Mountain climbers
50 sit-ups

Every minute one must stop working and complete burpees (3 for Orange, 5 for Grey)
Burpees must be to a bar or target 6 inches over extended reach.

Wednesday 12-11-13

Strength: 5 sets
A1) 6 reps of Strict Press at 80-85% of max
A2) 1 min plank hold

WOD:
Row 1000m
40 KBS (70/53)
40 lateral box jumps
40 KBS
Row 1000m

Tuesday 12-10-13

Strength:
14 mins to find heavy back squat single
-then take 65% of heaviest rep and do 20 reps with a 5 sec pause

WOD:
EMOTM for 12 mins
3 solid Clean and Jerks (135/85)

Monday 12-9-13

Strength:
Snatch practice
Option 1: Hang Power Snatch + OHS
Option 2: Snatch
Either choice should work to consistent, moderate load. Hit five reps you like.

WOD: Tabata style
Bottom to bottom squats
Sit up w/OH Press
Jumping lunges
Hollow Rock Holds

Saturday 12-7-13

Partner WOD!

Surprise WOD, bring a friend and we will tackle it together.

(No running, I promise, it’s way way too cold)

Friday 12-6-13

Strength/Skill
Rower skills
6 sets of 500m
Rest 2 mins

WOD:
6 rounds for time
10 Back Squats (135/95)
10 GHD sit-ups
Rest 2 mins
Then AFAP
120 Double unders

Thursday 12-5-13

Strength:
15 mins working towards heavy triple squat clean (unbroken)
-or-
15 mins working on hang power clean and front squat complex

WOD:
AMRAP for
6 HSPU (6 piked push-ups)
12 KBS @ 70/53 (Orange 53/35)
20 Double-Unders (Orange 60 single skips)

Wednesday 12-4-13

Strength/Skill:
Pull-up work and Scap engagement

WOD: For time
2 rounds of Cindy
2 G2O (155/105)
2 rounds of Cindy
4 G2O
2 rounds of Cindy
6 G2O
2 rounds of Cindy
8 G2O
2 rounds of Cindy
10 G2O

Tuesday 12-3-13

Strength:
Deadlift
5-5-5-5-5 then 5+
(Pull last set for as many good solid reps as possible, Wendler style)

WOD: EMOTM for 18 mins
Odd: Burpees (Orange: 9) Grey 12
Even: Cals on row (Orange: 9) Grey 12

Monday 12-2-13

Happy December! This month will feature more olympic weightlifting work. Come prepared this month ready to work on form, technique and be ready to challenge your old bests and PR’s. Happy lifting – Jared

Strength:
A) Power Snatch + OHS for 15 mins

B) Front Squat 3×10 @ 70-75%

WOD: EMOTM for 10 mins
Odd: 5 Hang Squat Clean (Grey @ 155/105) Orange @ 95/65
Even: 10 Box Jumps (Grey @ 30/24) Orange @ 24/20