By Matt Seliger on
12/28/2017 9:58 PM
Thursday December 28th
Strength - Back squats
2x5 @ 55&60%
4x3 @ 80-90%
WOD - 12 min AMRAP
5 deadlifts (275/185)
25 WB (20/14)
50 D.U
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By Matt Seliger on
12/28/2017 9:58 PM
Friday December 29th
News years eve WOD
* after Friday the box will be closed till Tuesday where will resume normal hours.
WOD - for time
10-9-8-7-6-5-4-3-2-1
Power cleans (115/75)
Burpee box jumps (24/20)
KB Swings (53/35)
Front squats
HSPU
T2B
Exit: stretch
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By Matt Seliger on
12/28/2017 9:57 PM
Wednesday December 27th
Strength- 6 sets
3 clean and jerks
- 60-85%
WOD- for time
50/40 cal row
40 sit ups
30/25 cal row
40 sit ups
50/40 cal row
Exit stretch
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By Matt Seliger on
12/28/2017 9:56 PM
Tuesday December 26th
Skill/strength
3 sets
5 x 1 power snatch + 1 oh squat
Sets at 55,60, and 65 %
WOD - 12 min amrap
30 air squats
20 burpees
50 ft oh wgt walking lunge(45/25)
20 pull ups
Exit stretch
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By Matt Seliger on
12/28/2017 9:55 PM
Saturday
Class at 9am and 10:30am
WOD- 12 days of Christmas
Option 1 - single or partner
1 bear complex
2 rope climbs
3 MU
4 power cleans
5 hspu
6 front squats
7 burpees
8 slamball lunge
9 GHD sit ups
10 WB
11 CJ
12 deadlifts
Bar (135/95)
Option 2
1 SDHP
2 thrusters
3 snatches
4 power cleans
5 front squats
6 burpees
7 slamball
8 Slamball Lunges
9 WB
10 sit-ups
11 KB swings
12 deadlifts
Bar weight (95/65)
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By Matt Seliger on
12/28/2017 9:54 PM
Friday December 22nd
Strength - Back Squats
2x5 -40-50% for speed
2x4- 70-80%
2x2 85-90%
WOD -10 minute AMRAP
15 Deadlifts (185/125)
20 push ups
30 D.U
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By Matt Seliger on
12/28/2017 9:53 PM
Thursday December 21st
Skill- 3 sets
10 GHD sit ups (hold MB for resistance)
8 high box jumps (30/24)
10 heavy Kb swings (70/53)
WOD - Bergeron beep test
OTM for as long as possible
7 thrusters (75/55)
7 Pull ups
7 burpees
- complete 10 rounds total if failed before
Exit stretch
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By Matt Seliger on
12/28/2017 9:52 PM
Wednesday December 20th
Skill - 8 sets
2 squat snatch
-start @55% and build
WOD - for time
2000 m row
Top of each minute:
* RX 3 power cleans (135/95)
OR
* RX 4 power cleans (155/105)
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By Matt Seliger on
12/28/2017 9:51 PM
Tuesday December 19th
Skill- 3 sets
8 barbell snatch balance
- use weight but do not compensate for technique
10 reverse hypers
-use Mb
1:00 of D.U
WOD 3RFT
200m run
18 T2B
18 pistols
Exit stretch
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By Matt Seliger on
12/28/2017 9:50 PM
Monday December 18th
Skill / strength - 6 sets
3 power cleans + 3 front squats
-60-75% of clean max
WOD 1 - 6 min AMRAP
1-2-3-4-5-6-7-8-9-10..
HSPU
Box jumps(24/20)
- 5min rest
WOD 2- 6 min AMRAP
10 cal row
50 ft slamball walking lunge (50/30)
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