Saturday (26Dec15)

Open Gym: 9am-noon

Bro-Sesh: 10:30-11:15am 

Team WOD: 11:15am 

Bro-Sesh

Bench press

70% @ 3

80% @ 3

90% @ 3+

– 

Team WOD:

“Partner heavy Grace”

30 clean & jerks 105/155

Rest 3mins

“Partner Diane”

21-15-9reps of 

Deadlifts 155/225

HSPUs

Rest 3mins 

“Partner Karen”

150 partner wallballs 14/20

Christmas Eve

WODtimes: 6am&11am

For time: 

1 Clean & Jerk 150/225

2 Muscle-Ups

3 Box Jumps 32/36

4 Hang Squat Snatch 75/115

5 Bar Facing Burpees

6 Push Press 75/115

7 Pistols (alternating)

8 T2B

9 Wall Ball 14/20 10ft

10 C2B Pullups

11 HSPU

12 Front Squats 150/225 (no racks)

  

Wednesday(23DEC15)

Holiday Schedule:

Dec 23rd 5am, 6am, 9am, noon, 4:30pm

Dec 24th 6am & 11am

Dec 25th open gym 4pm-6pm

Dec 26th regular schedule

WODtimes:

5am, 6am, 9am, noon, 4:30pm,

WOD:

Group foam roll/mobility

Teams of 2:

For time:

6 rounds (3each) 

20 weighted pistols (10/10) 35/54lbs 

20 cal row 

Switch 

Then

6 rounds (3each) 

10 hang power snatch 95/135 

10 burpee box jumps 32/28

Switch 

Extra Credit 

Rest 5mins 

For time 
100 chest to bar pull ups (indv 50) 
Scaled:

Weighted pistols: less weight, no weight assisted pistols, goblet squats, air squats 

Power snatch: no more that 65% of 1RM 
   

 

Wednesday (23Dec15)

Holiday Schedule:Dec 23rd 5am, 6am, 9am, noon, 4:30pm

Dec 24th 6am & 11am

Dec 25th open gym 4pm-6pm

Dec 26th regular schedule

WODtimes:

5am, 6am, 9am, noon, 4:30pm,

WOD:

Group foam roll/mobility

Teams of 2:
For time:

6 rounds (3each) 

20 weighted pistols (10/10) 35/54lbs 

20 cal row 
Switch 

Then

6 rounds (3each) 

10 hang power snatch 95/135 

10 burpee box jumps 32/28

Switch 

Extra Credit 

Rest 5mins 

For time 

100 chest to bar pull ups (indv 50) 
Scaled:

Weighted pistols: less weight, no weight assisted pistols, goblet squats, air squats 

Power snatch: no more that 65% of 1RM 

  

  

Tuesday(22DEC15) 

Holiday Schedule: 

Dec 22nd regular schedule 

Dec 23rd 5am, 6am, 9am, noon, 4:30pm

Dec 24th 6am & 11am

Dec 25th open gym 4pm-6pm

Dec 26th regular schedule

WODtimes:

5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 

WOD:

Snatch (try to touch’n’go) 

Every minute 

2×3 @ 70%

1×2@75% 

Every 90secs 

2×2@80%

3×1@ 85% +

Work up to a 1RM clean 

10 unbroken hang cleans @ 60-70% of 1RM 

Extra Credit 

10 rounds-

1 Enderton Front Squat Complex

•3 sec pause front squat 

•double bounce front squat 

•front squat 

*start at 60% of front squat. Go up each round. Rest 60-90secs between rounds.