December 30, 2019

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 Po...

December 23, 2019

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 - Bur...

December 16, 2019

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

-15:0...

December 9, 2019

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...

December 2, 2019

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"

FO...

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