31-12-15 last one for 2015

Sprints

Band Sprints
8 x 15meter
WOD

For time:
10 Hang Power Snatch
10 Front Squats
10 Turf Lengths Run
8 Hang Power Snatch
8 Front Squats
8 Turf Lengths Run
6 Hang Power Snatch
6 Front Squats
6 Turf Lengths Run
4 Hang Power Snatch
4 Front Squats
4 Turf Lengths Run
2 Hang Power Snatch
2 Front Squats
2 Turf Lengths Run
Rx: 115/73

30-12-15

Strength  Floor Press (use 90% of your 1 rep max as your training max + 10lbs)
45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+
Perform 10 DB Rows each arm after each set
WOD  2 x 5 minutes work/2:30 minute rest between for rounds and reps:
5 Handstand Pushups (use a difficult deficit)
10 Toes to Bar

28-12-15

Strength Clean & Jerk (use 90% of your 1 rep max as your training max + 10lbs)
45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5 x 2 sets
WOD AMRAP in 12 minutes:
20yd Sled Push (180)(135)
9 Chest to Bar Pullups/ 3 muscle-up (scale up)
20yd Sled Push
12 Chest to Bar Pullups /4 muscle-ups (scale up)
20yd Sled Push
15 Chest to Bar Pullups/5 muscle-ups (scale up)
20yd Sled Push
18 Chest to Bar Pullups/6 muscle-ups (scale up)
Score is total pullups/muscle-ups

24-12-15

“12 days of Fitness 2015″ Partner WOD

1 Clean Thruster
2 Reverse Lunges in Front Rack Position
3 Push Presses
4 Hang Power Cleans
5 Deadlifts
6 Lateral Burpees Over Barbell
7 Pullups (scale to ring rows)
8 Pushups
9 MB Butterfly Situps with Abmat
10 Wall Balls (20)(14)
11 KB Swings (55-70)(35-45)
1200m Run (600m each)
Barbell Weight for Days 1-5
Men: 95-115lbs
Women: 63-83lbs
(scale loads as needed for each individual, but most should be fine within this range)

23-12-15

Strength  Back Squat (use 90% of your 1 rep max as your training max + 20lbs)
45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+
Perform 5 Squat Jumps as high as you can after each set
WOD  Tabata Mash for reps alternating movements:
Thrusters (75)(53)
Power Snatch (75)(53)

22-12-15

Gymnastics   Weighted Bar Dip
1 rep max
If you cannot perform a weighted pullup, perform 30 Dips with or without a band
WOD   AMRAP in 15 minutes:
5 Hang Power Cleans @ 75% of max
25 Pushups
50 Double-Unders

21-12-15

Strength  Shoulder Press (use 90% of your 1 rep max as your training max + 10lbs)
45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+
Perform 10 second chin-up hold after each set
WOD   “Diane”
21-15-9 reps for time:
Deadlifts (225)(155)
Handstand Pushups

16-12-15

Strength   Snatch (use 90% of your 1 rep max as your training max + 5lbs)
55% x 3, 65% x 3, 75% x 3, 85% x 2, 95% x 1 x 2 sets
Perform 5 Box Jumps after each of the first 3 sets
WOD  AMRAP in 10 minutes:
30 Double-Unders
10 DB Snatch (5 each arm)
30 Double-Unders
20 DB Snatch (10 each arm)
30 Double-Unders
30 DB Snatch (15 each arm)
30 Double-Unders
40 DB Snatch (20 each arm)
…continue sequence
M: 50lbs, W: 30lb