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ianmb74@hotmail.com

12/31/2014

Buy In:
Push Jerk @ 80% of 1 rep MAX.
Perform 3 sets of 3-2-1 reps with 30" rest in-between and 1' rest between sets

WOD:
21-15-9
Thrusters (95/65lbs)
SDLHP

C/0:
1/2 Tabata push ups

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ianmb74@hotmail.com

12/30/2014

Buy In:
Clean Complex, 2 reps EMOM for 10' Work on technique and power through hips
Clean Complex (high hang, low hang, power clean) Add weight if technique allows

WOD: 12' AMRAP
12x Burpees
10x Hang Clean (115/85lbs)
8x Dead Hang Pull Ups

C/0:
Open Gym

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ianmb74@hotmail.com

12/29/2014

Buy In:
Bergner Warm Up for squat snatch, working on technique

WOD:
4 rounds of:
10x Squat Snatch (105/75lbs)
75x Double Unders
10x Toes 2 Bar

C/0: Strip weight and go back to squat snatch technique for muscle memory


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ianmb74@hotmail.com

12/27/14

Buy In- Warm Up for Deadlifts

WOD- 3 Rounds for time

21 x  Wall Balls

10 x Handstand Push ups

7 x Deadlifts (75% 1 rep max)



Cash Out- 1 mile-ish run (4 laps)

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ianmb74@hotmail.com

12/26/2014

Buy In:
Warm Up

WOD:  4 Rounds
5x Curtis P's (95/65lbs)
400 Run
6x pulls (2xPull Ups, 2xC2B, 2x Bar Muscle Ups)

CD:
Roll Out and stretch



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ianmb74@hotmail.com

Christmas Eve

12 Days of Christmas!  I would advise all of you to listen to the song before coming in to workout because inevitably one of you will screw it up and not understand how the WOD works ;)

WOD:
1x Clean and Jerk (135/95)
2x Deadlifts (135/95)
3x Burpees
4x Pull Ups
5x Tuck Jumps
6x Sit Ups
7x KB Swings
8x Double Unders
9x Push Ups
10x MB Squat Cleans
11x Split Jerks (135/95)
12x Front Squats (135/95)









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ianmb74@hotmail.com

12/23/14

-Buy In- Snatch- 10 minutes- 1 rep EMOM. Progressively heavier each set with increasing intensity on the last 4-5 sets. As heavy as you can with solid form by the last set.

WOD- (15-12-9-12-15)

Overhead Squats (115/85 lbs)

Double Unders (30-24-18-24-30)

Alternating Med ball sit ups (20/14lbs)



Cash Out- Roll out Stretch out

 

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ianmb74@hotmail.com

12/22/14

BUY IN- Front Squats (from rack)- 3 Sets of 3,2,1 @ 80% of 1 rep max
Complete 3 repetitions rest :30, 2 reps,..... / Take :60 between sets of 3,2,1



WOD- 5 rounds for time-

5 x Hang Cleans (185/115lbs)

10 x Burpee Box Jumps



*Many of you will not be able to do this WOD prescribed.  That is OK! Find a weight that is very challenging for a set of 5.  With that being said, it should be a weight that you should be able to at least complete the first set unbroken....with difficulty. 



Cash Out-50 x Toes to bar for time

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ianmb74@hotmail.com

12/20/14

-8:30am Strength and Olympic/Skill- 

Strength- Overhead Squat Cycle

Olympic- Clean and Jerk (more specifically; Squat clean and jerk)


-9:30am WOD-

"Fight Gone Bad"

Wall Balls (20/14)

SDHP (75/55lbs)

Box Jumps (20")

Push Press (75/55lbs)

Row (calories)





*3 x 5 minute rounds for max reps. Using a continuously running clock move to the next exercise each minute. Rest :60 between each round

** This is an official benchmark WOD.  Document your score and keep it for comparison for the next time it comes up.

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ianmb74@hotmail.com

12/19/14

BUY IN- (Partners set is your rest)
            200m Row
            300m Row
            500m Row
            500m Row

WOD-

Double Unders x 50-40-30-20-10

DeadLift (70% max) x 5-4-3-4-5


* :60 seconds after the WOD complete max wall balls in 2 minutes.


** Score is total time and number of Wall Balls


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