Monday, December 17th - Saturday, December 22nd

Thank you to everyone who came out and participated in our FUNdraiser. It was so nice to hang out with all of you and do some hard workouts together. We ended raising over $2,000 for the California Fire Foundation. Great job, guys!!!

Keep your eye out for modified schedule for Xmas and New Years, Mira and I are the only coaches around.

John will be traveling and then attending workshops to be a better Yoga teacher for the next 5 weeks. There will not be any Yoga until he returns.

Monday

 

A.

2 rounds

2-3 mins DU/SU practice

8-10 DB Squat Jumps – explode!

30s FLR

+

B. Front Squat 5 x 5

+

C.

AMRAP 16

250m row or 0.4/0.3 mi AB

8 DB Power Cleans (mod-tough)

Rest 30s

 

Challenge: 6-8 rounds        

 

Tuesday

 

On a running clock (warm up weights throughout the SLAMRAPs):

 

00:00 – 9:00

SLAMRAP 9

10 DB Z-Press 

4-6 Strict Supinated Pull Up (tough), with a 5-10s pause at the top of last rep;

100m jog @easy pace

 

(rest 1)

 

10:00 – 19:00

SLAMRAP 9

16 DB Split Squats

5-10 Kipping Pull Up/Ring Row/ band with more resistance;

30s Weighted Plank;

 

(rest 1)

 

20:00 – 29:00

SLAMRAP 9

50ft/side Bottom Up KB Walk;

8-10/side Powell Raises

20-30 Feet Elevated Shoulder Taps

 

(rest 1)

 

30:00 – 35:00

40s AB or row @85% effort

20s AB or row @50% effort*

x 5         

 

Wednesday

A1. Back Squat – 10 (50-60% of 1RM); rest 30-45s

A2. KB Goblet Squat 8 @3030; rest 30-45s

A3. 10-15 Wall Balls (unbroken set); rest as needed

x 3-4

+

AMRAP 12

25/40 DU/SU

5 Burpees

10 KBS

5 Burpees

100m run

Rest 2, then 1, then go in remaining time

 

Thursday

A1. 8-10 DB Bench Press; rest 60s

A2. 8-10 Supinated Barbell Row; rest as needed

x 3-5

+

SLAMRAP 10

10-12 PVC Hollow Rock

6-8 Snatch Grip RDL @32x1 – light, tempo focus;

2-3 sets of Beat Swings or Toes to Bar, focus on rhythm/don’t go until failure

+

AMRAP 9

6 Shuttle Runs

6 Strict Burpees

6 Toes to Bar/Knee Raises

Rest 30s

 

Friday

A. 10 minutes to build to a moderately tough Hang Power Clean + Power or Push Jerk (2+2);

B. 5 minutes to build to a 85% effort set of 5 Deadlifts (just getting touches, no grinders);

+

5 rounds FT

12 Deadlift

9 Hang Power Clean

6 Shoulder to Overhead

Rest 1

 

Challenge:

Start with a moderate weight for the first round, and then increase weight by 5-10lbs each round. Use DB if needed. 

 

(cap 16) 

Saturday

“Mini Kelly”

5 rounds FT

200m run

15 Box Jumps

15 Wall Balls

+

 “Jackie”

1000m row

50 thrusters 45/35#

30 Pull Ups

+

10 light loaded PVC shoulder flexion stretch

Monday, December 10th - Saturday, December 15th

Don’t forget, we're doing a FUNdraising competition on Saturday, December 15! 9am-3pm at Amity, consisting of 3 WODs! Teams of 2 and open to your friends and family. More information will follow but check out our fundraising page and the online registration form!

Register here.

Monday

 

W = weightlifting

 

1, 3, 5, or 10RM Back Squat;

1, 3, 5, or 10RM Front Squat

 

AMRAP 3

Back Squats @80-100% of Bodyweight*

(*1RM must be at least equal to bodyweight)

 

G = gymnastics

 

1RM Weighted Pull Up;

 

Strict Pull Up with least resistance band;

 

AMRAP 4

Strict Pull-Ups or Strict Supinated Pull Ups, starting with one big unbroken set;

 

AMRAP 4

Kipping Pull Ups or Ring Rows, starting with one big unbroken set

 

M = monstructural

 

AMRAP 4

Wall Balls, starting with one big unbroken set;

 

Max AB Cals in 1 minute;

 

Max Cals AB

30s on, 30s off x 5-10 sets

(stop when cals/round start decreasing significantly);

 

500m row for time;

1000m row for time;

 40/25 cal AB for time

 

Tuesday

 

A. Build to a 85 % effort complex:

 

Power Clean + Front Squat + Jerk

(1+2+1)*

 

*between each build, 5 ring rows into 5-10s ring row holds

+

“Hammer”

 

5 rounds for time

 

5 Power Cleans

10 Front Squats

5 Shoulder to Overhead

20 Pull Ups

Rest 90s between rounds

 

(<=135/95)

 

(cap 25)

 

Wednesday

 

W

 

1, 3, 5, or 10RM Deadlift;

1, 3, 5, or 10RM Push Press;

1, 3, 5 or 10RM Close Grip Bench Press;

 

G

 

AMRAP 4

Push Ups, stating with one big UB set;

 

AMRAP 4

DU/SU starting with one big unbroken set; 

 

AMRAP 4

Toes to Bar/Knees to Elbow/Knee Raises, starting with one big unbroken set;

 

AMRAP 2

Burpee over Bar

 

M

 

2k row for time;

 

100/70 cal AB for time;

 

8 min row for max meters

 

10 min AB for max cals;

 

Thursday

 

A1. DB Rear Foot Elevated Split Squats 8-10/side; rest 60-90s

A2. Powell Raise 8-10/side

x 4-5 (including warm up sets)

+

B.

AMRAP 5

12/10 cal row or 8/5 cal AB

8 DB Thruster

6 burpees

Rest 30s

 

[Rest 3]

 

AMRAP 5

12/10 cal row or 8/5 cal AB

10 DB Thruster

Rest 30s

 

[Rest 3]

 

AMRAP 5

12/10 cal row or 8/5 cal AB

Rest 30s

 

Friday

 

A. 30s AB or row @85%,

30s rest

x 3

30s row or AB @85%

x 3

 

*Use (A) as a gauge for below. You should be feeling good and ready to work at the end, not tired.

 

(rest 4)

 

B.

 

OTM x 6

 

1: 10 DB Crossbody Hang Clean and Jerk

2: 8/5 cal AB or ~30s  @85% AB (whichever is higher)

3: 10 DB Power Clean

4. 10/8 cal or ~30s  @85% Row (whichever is higher)

5: 1-2 sets of smooth toes to bar in 30s

 

Saturday

 

Fundraiser Workout (no classes)

Monday, December 3rd - Saturday December 8th

On Saturday, December 15th, we will be hosting a charity (partner) workout for the California Fire Foundation. You can get sponsors, or donate or both. We will post more information in the coming days.

Monday

 

2 rounds

2 min DU/SU practice

8 plank push ups

5.5 Wall Balls

+

B. Front Squat 8-12 x 2-4

+

OTM x 4

1: 10-15 WB

2: 10-15 DB Power Clean

3: 10-15 WB

4: 5 Shuttle Runs*

 

*1 Shuttle Run = 25ft two-hand touch and then 25ft back, w/ two-hand touch, i.e., 250ft total of running

 

Tuesday

 

OT75s x 4

1: Max (-1) Supinated Strict Pull Ups

2: 8-10 DB Bench Press (tough)


OT75s x 4

1: 10-30s Supinated Chin over Bar Hold and then controlled negative lower

2: 8-10 KB Deadlift (tough)


OT75s x 4

1: Max (-1) Ring Rows or Inverted Barbell Row 

2: 20s SA Farmer Carry March, 20s other side

(find an angle that is challenging but can maintain quality)

 +

35s AB or row @85% effort

25s AB or row @50% effort*

x 5

 

*keep moving!

 

Wednesday

 

5 min DU/SU tech work

+

A. DB Split Squats

5R, then 5L, then 5R, 5L all in one unbroken complex x 3-4 series; resting as needed between.

(mod-tough)

+

AMRAP 20

10-15s AB or 20-30s row @90%+ (very fast, but not all out)

 

(rest 30s)

 

3 rounds for time

8 DB Hang Squat Cleans

6 Burpees

4-8 Pull Ups*

 

(rest 30)

 

100m walk @ “recovery” pace.

 

*choose number you can maintain with QUALITY for all three rounds, i.e., stop before you eke out/grind reps. Must EARN higher reps.

 

Thursday

 

00:00 – 08:00

A. 8 minutes to build to a heavy single Strict Press;

 

08:00 – 10:00

B. AMRAP Push Press w/ heavy 1 in A;

+

C.

SLAMRAP 15

6-8 @21x1 Snatch Grip Behind the Neck Strict Press in Power Jerk/Dip Squat/Full Squat Position w/ empty barbell;*

30-45s Weighted Plank

8-12 @21x1 Empty Barbell Good Morning – keep tempo + position

8-12 Toes to bar/Knee to Elbow/Knee Raises

Rest as needed

 

* let squat depth dictate difficulty, adding weight only if full depth in squat is achieved

** do not drop empty barbells!

+

500m row or 0.8/0.6 mi AB @85+%

(Rest 1)

500m row or 0.8/0.6 mi AB @85+%

 

Friday

 

5 min DU/SU tech work

+

A. Back Squat – 5, 3, 1

B. 45-50% of 1 in A. x 15-20 (1 set)

+

For time:

 

10-9-8-…3-2-1

Thruster (<=85/60)

1-2-3-…-8-9-10

Burpee over Bar

 

Saturday

 

5 rounds FT

 

350m run or row or ski

10 DB Ground to Overhead

5 Pull Ups

0.8/0.6 mi AB

10 Box Jumps

5 Pull Ups

 

(cap 40)