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Hang Squat Clean
(Technique focus)

10 x 2 @ 55-85 %

Complete for time

21-15-9

Clapping push ups
Front squat 155/105

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Med ball throw and chase

Complete for time

50-40-30-20-10 reps of

DU’s
H. Power snatch 65/45

(After each set complete 5 Reps of weighted pull up at 45/20 lbs)

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Box Jump from the sitting position

Push press off the Back/ Snatch Balance
(Technique focus)

AMRAP in 12 mins

10 Body rows (feet elevated)
10 Power clean 135/95

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Pistol

Complete for time

21-18-15-12-9-6-3

H. Power clean to push press 95/65
Slam ball 20/16
Push ups

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Clean Pull
10 x2 @ 55-85%
(Technique focus)

5 Rounds for time:

7 HSPU
15 GHD sit ups/ Weighted sit up 45/30 lbs DB

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Its no problem when your part monkey

Happy Holidays Everyone!!

Front squat
(Percentage)
6×1 w/ 2 min rest

 21-15-9

 Front squat 135/95
Pull ups

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Wall Ball shot

Ring dip
6×1 (work up to a max set for 1) 

5 Rounds for time:

1-5

Press 95/65
L-Sit pull up

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Alison on the rope climb

AMRAP in 30 mins 

1 Pull up
1 Burpee
1 Squat
1 Push up

 Add a rep every round

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Jinx the supervisor

Deadlift
(Percentage)
6×1 w 2 min rest

3 Rounds for time

5 Hang squat clean 225/135
20 Ring dips
(WOD Programmed by Brian)

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Morning “Man-Makers”

AMRAP in 25 mins 

10 Push ups
10 Wall ball shots 20/16
10 SDHP 95/65
10 Body rows (feet on bench)

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Thruster/Run WOD aftermath

Front squat
(Percentage)
5×3 w/ 2 min rest

 Choose your Challenge:

-Box jump for max height

- 30 MU’s or 60 pull ups and 60  ring dips for time

-Row max m in 15 mins

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200 lbs + Press

“The Chief”

5 Rounds of:

 3 Min AMRAP w 1 min rest

 3 Power clean 135/95
6 Push ups
9 Squats

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                       #2     
#3
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Intensity face contest, post your favorite to comments

Ring dip

5×3 (work up to a max set for 3) 

5 Rnds for completion

Chin up hold max time
10 Good mornings (95/65

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10,000/7000 lbs from Ground to Overhead

3 Rounds for time of:

10 Squat clean to thruster 135/95
Row 500 m
15 Pull ups

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Friendly competition

Deadlift
(Percentage)
5×3 w 2 min rest

 5 Rnds for completion

Handstand hold or 95/65 lbs press hold for max time
15 GHD/25 Ab Mat sit up

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Lisa knee tuck pull up

Complete for time:

 “Hopper WOD”

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Yvonne looking strong and composed

“Rowing Helen” 

3 Rounds for time

Row 500 m
21 KB swings 55/35
12 Pull ups

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For time:

100 H. Power clean to Push press 95/65

Every time you put the bar down complete

 25 DU’s/Single unders

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FGB 2010

Front squat
(Percentage)
5×5 w/ 2 min rest 

Push up ladder add 1 rep every 30 sec until unable to complete the set in given time

 For Completion:

4 Rounds of:

15 Weighted hip ext. (Select your own weight)
1 Min plank hold

Keeping score at FGB 2010

Complete as many reps as you can in 6 mins of each Component 

TGU 50/35

 KB Complex: 55/35

5 SDHP
5 SA Push press
5 Swings

= 1 “rep”

 Med ball Complex 20/16

5 Slam ball
5 Thrusters
5 \Hollow rocks

= 1 “rep”

 Body weight Complex

Burpee Pull up to handstand push up or Burpee pull up to 5 Push ups
5 squats

= 1 “rep”

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Weighted step ups

Ring dip
5×5 (work up to a max set for 5) 

 50 L-Sit pull ups for time (10 min cap)

 Rest 2 mins

  50 H. Power cleans @ 135/95 For time

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Guess who

Tabata “Med ball throw and chase” 20/ 16 

Tabata Row (cals) 

Tabata  Burpee 

Tabata  DU

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Self talk is an important part of every work out

Deadlift
(Percentage)
5×5 w 2 min rest

 Tabata squat
(Hold either 14/17/20/23 reps for all 8 rnds.

 For completion

4 Rnds

12 K2E’s
20 Hollow rocks 20/16 lbs med ball

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Getting strong is fun!

AMRAP in 30 mins 

5 Power cleans @ 155/105
10 Pull ups
15 Sit ups

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Group press

Snatch/Power snatch
(Technique focus)
10 x 1 65-85%

 5 Rounds max reps

Back squat 225/155
Push ups

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Med ball sprints

Complete for time

50 Thrusters 75/55
50 SDHP 75/55
50 H. Power snatch 75/55
50 Power cleans 75/55

On the minute ever minute

Perform 1 TGU 50/35

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Set up for med ball sprints

OH Squat
7 x 3

3 Rounds for time

10 HSPU
20 Weighted lunge 45/30 lbs DB’s

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8 foot and 10 foot Wall Ball shots

“G.I. Jane”

100 Burpee pull ups for time

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Looks like our snow boarder has wiped out