HAPPY NEW YEAR!

Warrmup: 3 Rounds of

6 Frog Hops

8 Reverse Lunges 

10 Pushups

++++++++++++++++++++++++

Buy-in: Perfect Snatch Complex ~ dont care about weight - we need perfect movement!

Mid-shin to high hang x6

Mid-shin to snatch pull x6

Mid-shin to power snatch x6

Mid-shin to full squat snatch x 6

Over-head Squat x6

+++++++++++++++++++++++++++

Strength: Snatch (power or full squat ~ depends on the athlete)

1x5, 3x3, 3x1

+++++++++++++++++++++++++++

WOD: 10!

KBS 70/55#

Box Jumps 30/24"

10 meter sprints

SATURDAY

Warmup: Coaches Choice

++++++++++++++++++++++

Super Saturday WOD:

5 Rounds for Time

500 meter row

400 meter run

6! of:

Sumo Deadlift High Pull 95/65#

Hang Power Cleans 95/65#

Shoulder to Overhead 95/65#

====================================================

SUNDAY 

Amnesty - pick a workout you may have missed during the week or work on a skill

**7 am Sunday Funday - anyone is welcome ~ even non members

==============================

MONDAY

Warmup: 3 Rounds of

200 meter row

15 OHS with OLY bar

10 Ring Pushups

++++++++++++++++++++

Buy-in: OLY Bar Over-head walking lunges 4x10 steps ~ max load (bar cannot hit floor between sets)

+++++++++++++++++++++

WOD: “Fight Gone Bad”

3 Rounds of

1 Minute Max Rep Wall Balls 20/14#

1 Minute Max Rep Sumo Deadlift High Pull 75/55#

1 Minute Max Rep Box Jumps 20/16”

1 Minute Max Rep Shoulder to Over-head 95/55#

1 Minute Max Calorie Row

Warmup: 10 minutes of

2 times run around room

2 forward rolls

10 ring rows

10 ring pushups

+++++++++++++++++++++

Buy-in: 100 Ab mat situps

++++++++++++++++++++++

Strength: 5x2 Split Jerks

++++++++++++++++++++++

WOD: 3 Rounds of

1 minute max rep jerk 95/65#

1 minute max rep KBS 55/35#

1 minute max rep HSPU’s

1 minute rest