Skip to main content
WODs

Happy New Year 2016!

By 12/26/2015No Comments

Here are the weeks Training Sessions.   Happy New Years everyone may all your dreams come true in 2016 and I hope your 2015 was improved while training at our Facility.

 

Monday 12-28-15

 

Strength – 9 of 15

Front Squat

6 x 2 Reps, same weight as 7 x 1 Rep on 12/23

 

Strength / Gymnastics

Strict Ring Dips

6 x 4 Reps

 

Met Con

10 Min AMRAP

20 Russian Swings- P 106/70, A 70/53, H 53/35

15 Goblet Squats – same

10 HSPUs

rest 1 Min

 

Tuesday 12-29-15

 

Lift / Skill

Spend 10 Mins focusing on Technique NOT Load

Split Jerks 1 Rep @70-80%

 

Met Con

Buy In: Row 1000 Meters

Then

5 Rounds of

6 Jerks – P 155/105, A 135/95, H 95/65

12 Box Jump Overs – P 30/24, A 24/20, H 20/16

Then

Cash Out: Row 1000 Meters

 

Wednesday 12-30-15

 

Strength – 10 of 15

Front Squat

5 x 3 Reps, same weight as 6 x 2 Rep on 12/28

 

Strength / Gymnastics

Strict Ring Dips

5 x 5 Reps

 

Met Con

7 Min AMRAP

8 Hang Power Snatch – P 105/75, A 95/65, H 65/45

16 Wall Ball – P 20/14, A 20/14, H 14/10

 

Recovery / Optional

800 Meter Run

 

Thursday 12-31-15

 

Lift

10 Minutes to find a Strong Effort Squat Clean 1 Rep Max

 

Met Con

4 Rounds

On a 2 Min Clock

5 Squat Cleans – P 155/105, A 135/95, H 95/65

5 Burpee over Box – P 30/24, A 24/20, H 20/16

5 Power Clean + Power Jerk – P 155/105, A 135/95, H 95/65

then max Rope Climbs

rest 2 Mins

 

Friday 01-01-16

Closed Happy New Year!

 

Saturday 01-01-16

 

Met Con

4 Rounds

On a 3 Min Clock

Heavy High Bar Prowler Push 20 Yards 270/180

Then whatever time left

AMRAP on 13.4 – get as high on ladder as possible each time

3 Clean and Jerks – P 135/95, A 95/65, H 65/45

3 Toe 2 Bar

6 CnJ

6 T2B

9 CnJ

9 T2B

etc…..

*Each time you start 13.4 Continue from where you left off.

*3 Min Rest between efforts.   1 partner can rest as the other goes.

Steven