Wednesday, December 13 “Sky Hook”

Wednesday, December 13th

“Sky Hook”
3 Rounds:
20 Hang Power Cleans Open/PERF(95/65) Fitness(75/55)
20 Front Squats
20 Push Press

post time to board and FitChalk

 

Open Training-

1. Build to heavy Power Clean

2. Recovery row, ski, or bike + mobility

Tuesday, December 12th “Frosty the Snowman”

Tuesday, December 12th

“Frosty the Snowman”

25 min EMOM

min 1- 12/9-cal air bike

min 2- Pull up, CTB, Bar MU, or Ring MU Skill

min 3- 10m shuttle sprints

min 4- Double under skill time

min 5-Rest

 

Open Training-

1. Strict Handstand Push-ups
17 Strict Handstand Push-ups
Rest 1:00
15 Strict Handstand Push-ups
Rest :45
13 Strict Handstand Push-ups
Rest :30
11 Strict Handstand Push-ups
Rest :15
9 Strict Handstand Push-ups

2.GHD work

5 rounds

10-sit ups

10-Back extensions

 

Monday, December 11th “Jingle Bell Rock”

Monday, December 11th

“Jingle Bell Rock”

20 min AMRAP

50/40-cal row

40-Wall Balls (20/14)

40-DB Snatch

40-Box Jumps (24/20)

40-Toes to bar

Post total Reps to Board and FitChalk

 

Open Training-

1.Sntach- 10 min EMOMx1 @82-86%

2. Ring Muscle-Ups
3 Rounds, Not For Time:
30/24 Calorie ski
2 Sets of 25% Max Unbroken Muscle-ups

3. Back Squat 3×5 Across

Saturday, December 9th Partner Day!

Saturday, December 9th

Partner Day!

50-Clean and Jerks (135/95)

50-Burpee bar hops (Burpees in unison, Chest to the ground at the same time)

Rest 1 min

40-Snatch (115/75)

40-Burpee bar hops

rest 1 min

30-Thrusters (95/65)

30-Burpee bar hops

Post team time to board

 

Thursday, December 6th “Nate”

Thursday, December 6th

“Nate”

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (70/55)

Post rounds completed to Board and FitChalk

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

 

Open Training-

Set a December Goal and get to work!

Wednesday, December 6th Work it Wednesday!

Wednesday, December 6th

Work it Wednesday!

50/35-cal bike buy in

then 3 rounds

100-Double unders

20-DB Snatch

then

50/35-cal row cash out

 

Open Training-

2. Barbell Cycling
On the Minute x 5
6 Hang Squat Cleans + 2 Push Jerks
5 Hang Squat Cleans + 3 Push Jerks
4 Hang Squat Cleans + 4 Push Jerks
3 Hang Squat Cleans + 5 Push Jerks
2 Hang Squat Cleans + 6 Push Jerks

Barbell weight suggestion (155/105)

 

 

Tuesday, December 5th “Black Eye”

OPEN & PERFORMANCE
“Black Eye”
5 Rounds:
10 Power Cleans Open(135/95) PERF(115/80) Fit(95/65)
10 Burpees bar facing

Open Training-

1. Strict Handstand Push-ups
15 Strict Handstand Push-ups
1:00 Rest
13 Strict Handstand Push-ups
:45 Seconds Rest
11 Strict Handstand Push-ups
:30 Seconds Rest
9 Strict Handstand Push-ups
:15 Seconds Rest
7 Strict Handstand Push-ups

2. Midline
Not for Time:
30 Strict Toes to Bar
40 GHD Sit-Ups
50 Abmat Sit-Ups

3. Ski erg technique 250mx4

Monday, December 4th “Jackie 2.0″

Monday, December 4th

“Jackie 2.0″

70/50-cal row

50-Thrusters Open(65/45) PERF/Fit(45/35)

30-Chest to bar pull ups (PERF/Fit=Pull ups)

post time to board and FitChalk

 

Open Training-

1-Front Squat build to a heavy set of 2

2-Snatch 10 min EMOMx1 @80-85% 1 rep max

3-Ring muscle up benchmark 1 min AMRAP