

123019-010320
Monday 123019
Strength/Skill 3-3-3Power Snatch* -Rest as Needed b/t Sets- *Start moderate and build with small jumps. All reps TNG. Goal is 3 moderate sets of TNG Power Snatch. *Immediately after each set perform 20 Unbroken Double Unders. Workout AMRAP x 15 MINUTES 3-2-1 Power Snatch* 10/8 Cal Bike 20 Unbroken Double Unders or 40 Unbroken Single Unders *Minutes 0-5... 3 reps @ (115/75)|(75/55) Minutes 5-10...2 reps @ (135/95)|(95/65) Minutes 10-15...1 rep @ (155/105)|(115/7


122319-122719
Monday 122319 Full class schedule Strength/Skill
Bench Press 4 X 5 Amrap X 18 MINUTES 10 Burpees 15 Sit-ups 20 Slam Balls 25 Air Squats Tuesday 122419 Two classes 8:00/9:15AM Workout "12 DAYS OF Christmas" FOR TIME* Day 1 - 100m Run Day 2 - Power Clean (185/125)|(135/95) Day 3 - Burpees to a Plate Day 4 - DB Push Press (50/35)|(35/20) Day 5 - Toes to Bar Day 6 - Hand Release Push-ups Day 7 - Plate Ground to OH (45/35)|(35/25) Day 8 - Wall Balls (20/14)|(14/10) Day 9 - Deadl


121619-122019
Monday 121519
Strength/Skill
ON A 15:00 RUNNING CLOCK...
Build to 1RM Push Press*
*Retest of 1RM from beginning of Wendler Cycle
Workout
BENCHMARK WORKOUT
"PUSH. PULL."
FOR TIME*
3-6-9-12-9-6-3
Push Jerk (155,105)|(135,95)
*15 Cal Row After Every Set
-15:00 Hard Cap-
OPTIONAL COOL DOWN
FOR RECOVERY
3:00 Foam Rolling Upper Back / Lats
3:00 Foam Rolling Inner Thighs / Quads
Tuesday 121619
Strength/Skill
EXTENDED WARM-UP
EMOM x 8 MINUTES


120919-121319
Monday 120919
Strength/Skill
EXTENDED WARM-UP
EMOM x 8 MINUTES
MIN 1 - 1L / 1R Turkish Get-Up (Building)
MIN 2 - Static Hold of Choice!*
*Wall-Sit
Plank
Active Squat
Bar Hang
HS Hold
Hollow
Superman
Plate OH Hold
KB Front Rack
Workout
AMRAP x 20 MINUTES
15 Up-Downs
30 Double Unders
1:00 Wall-Sit
30 Double Unders
15 Kettlebell Swings (53/35)|(35/26)
1:00 Ring FLR or Plank
Tuesday 121019
Strength/Skill
5-3-1
Push Press
*Set 1 - 70-75%


120219-120619
Monday 120219
Strength/Skill
EXTENDED WARM-UP
EMOM x 8 MINUTES*
MIN 1 - :30 DB Bent Over Row / :30 Plank
MIN 2 - :30 Fast Singles or DU Practice / :30 Push-ups
*For both the BOR and Push-ups, use a 1111 controlled tempo.
Workout
BENCHMARK WORKOUT
"RANNIE"
FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups
*400m Run After Each Full Round
Tuesday 120319
Strength/Skill
ON AN 8:00 RUNNING CLOCK...
Practice Transitions on the Low Rings, Low Bar, or Ju