Warm Up: 10 Minutes
Strength/Skill: 20 Minutes
12 minute = EMOM
10 x Kettle Bell Swings (53#/35#)
Metcon:
21 – 15 – 9
Power Cleans (95# / 65#)
Front Squats (95# / 65#)
Push Press (95# / 65#)
Warm Up: 10 Minutes
Strength/Skill: 20 Minutes
12 minute = EMOM
10 x Kettle Bell Swings (53#/35#)
Metcon:
21 – 15 – 9
Power Cleans (95# / 65#)
Front Squats (95# / 65#)
Push Press (95# / 65#)
Warm Up: 10 Minutes
Strength/Skill: 20 Minutes
Every 3 minutes, for 8 rounds
X 6 Deadlift (work to a heavy set – should be touch and go)
Metcon 5 Rounds for time:
100 M Single Dumbbell Overhead Carry (50# / 35#)
10 x Alternating Dumbbell Clean and Jerk (50# / 35#)
0900 Partner WOD
Warm up: 10 minutes
For time with a Partner:
Happy Holiday!!!
NO scheduled training.
18th Wing Family Day — 0900 and 1500 only
Warm up: 10 minutes
METCON: 12 Days of Christmas!!!!
Warm Up: 10 Minutes
Strength/Skill: 20 Minutes 5 RNFT (every 3 – 4 minutes)
50’ Walking OH Dumbbell Lunges (single 50# Dumbbell)
10 x Dips (Ring or Box or parallelette bars)
Metcon: 12 Minute AMRAP:
3 Hand Stand Push Ups (Scale as necessary)
6 Chest 2 Bar Pull Ups
9 Sumo Deadlift High Pull (53#)
Warm Up: 10 Minutes
Strength/Skill: 20 Minutes
10 Minutes Double Under Practice (establish a max unbroken set)
Then, 3 rounds not for time (about every 3 minutes)
10 x Plank Position Up Downs – Left
10 x Plank Position Up Downs – Right
Metcon:
10 Rounds for time:
(Reduce one repetition each round = 10 PC + 10 FS, 9 PC + 9 FS, 8 PC + 8 FS, etc etc)
10 x Power Clean (95#/65#)
10 x Front Squat (95#/65#)
10 x Push Press (95# / 65#)
Warm Up: 10 Minutes
Strength/Skill: 20 Minutes
Every 2 minutes for 10 rounds,
5 x Dumbbell Squat (50# / 35# in each hand)
Metcon: 8 rounds for time:
100’ Farmers Carry (50# / 35# in each hand)
10 x Push Ups
15 x Sit-ups
Rest and Mobility
Coach Ryan’s going away WOD. Please come out and throw down one last time with Coach Ryan.
Warm Up: 10 minutes
Chipper with a partner
70 Cal row
700m Farmers carry w/ dumbbells 50/35 (around the parking lot island x 2 or coaches choice for route)
70 Hang Power Clean 115/85 ( barbell penalty for resting and switching turns = 7 burpees each )
70 KB swings 53/35
700m Run