Sunday December 8th, 2019

Open gym
900am & 600pm

———-

Circuit Fit (600pm)
800m Run
60/40 Cal Row
30 Box Jump Over
20 Ring Dip

~Rest 1 min~

600m Run
40/30 Cal Row
20 Box Jump Over
15 Ring Dip

~Rest 1 min~

400m Run
20/15 Cal Row
10 Box Jump Over
10 Ring Dip

Saturday December 7th, 2019

Intensity:
“The Seven”
7 Rounds for Time:
7 HSPU
7 Thrusters (135/95)
7 Knee to Elbow
7 Deadlifts (245/165)
7 Burpee
7 KB Swings (2/1.5 pd – American)
7 Pull-ups

Consistency:
“The Seven”
7 Rounds for Time:
7 HSPU
7 Thrusters (95/65)
7 Knee to Elbow
7 Deadlifts (185/125)
7 Burpee
7 KB Swings (1.5/1 pd – American)
7 Pull-ups

Mechanics:
“The Seven”
7 Rounds for Time:
7 box HSPU
7 Thrusters (75/55)
7 Knee to Elbow
7 Deadlifts (135/85)
7 Burpee
7 KB Swings (1/.66 pd – American)
7 Ring Rows

——-
“The Seven” is in memory of seven US Central Intelligence Agency (CIA) officers and one Jordanian officer who were killed by a suicide bomber at a remote base in southeastern Afghanistan on December 30, 2009. The bomber was posing as a potential informant reporting on Al Qaeda. Seven new stars were etched onto the memorial wall at the CIA.

Killed in the attack were CIA officers:
Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Additionally, we commit to the hero wod on this specific date, which in 1941, our nation was attacked at Pearl Harbor, killing 2,403 Americans and wounding 1,178. The attack sank 4 battleships and damaged 4 others along with damaging 3 cruisers, 3 destroyers, and 1 minelayer. 188 aircraft were destroyed and 159 damaged.

——-
Class Notes:
This Hero wod is a monster for gear and space. Be prepared to share bars, space, & sweat. Move safely, efficiently, and with purpose.

Friday December 6th, 2019

Part A:
In 25 minutes, build to 1 power clean + 2 squat cleans*

*Reps must be unbroken and touch and go.

Part B:
Intensity
EMOM 10
Min 1: 5 ring muscle ups
Min 2: 8 back squats (70% of what you hit in Part A – from the ground)

Consistency
EMOM 10
Min 1: 5 strict ring dips or 10 ring dips
Min 2: 8 back squats (70% of what you hit in Part A – from the ground)

Mechanics
EMOM 10
Min 1: 10 box ring dips
Min 2: 8 back squats (70% of what you hit in Part A – from the RACK)

Thursday December 5th, 2019

Part A:
In 20 minutes, build to heavy complex:

1 push press + 1 push jerk + 1 split jerk

Part B:
Intensity
For time:
25/20 calorie row
10 push press (115/75)
25/20 calorie row

Rest 3 minutes

25/20 calorie row
10 push press (115/75)
25/20 calorie row

Time cap (including rest): 15 minutes

Consistency
For time:
25/20 calorie row
10 push press (95/65)
25/20 calorie row

Rest 3 minutes

25/20 calorie row
10 push press (95/65)
25/20 calorie row

Time cap (including rest): 15 minutes

Mechanics
For time:
20/15 calorie row
10 push press (75/55)
20/15 calorie row

Rest 3 minutes

20/15 calorie row
10 push press (75/55)
20/15 calorie row

Time cap (including rest): 15 minutes

Wednesday December 4th, 2019

Part A:
Intensity
30 bar muscle ups for time

10 minute cap

Consistency
15 bar muscle ups for time
or
30 chest to bar pull-ups

10 minute cap

Mechanics
30 burpee pull-ups or 15 jumping muscle ups

10 minute cap

Part B:
Intensity
AMRAP 15
15 box jumps (24/20”)
15 devils press (50/35#)
15 box step ups (24/20”)
15 man makers (50/35#)

*Man makers – Pushups + Row Right + Pushups + Row Left + Squat Clean Thruster

Consistency
AMRAP 15
15 box jumps (24/20”)
15 devils press (45/25#)
15 box step ups (24/20”)
15 man makers (45/25#)

*Man makers – Pushups + Row Right + Pushups + Row Left + Squat Clean Thruster

Mechanics
AMRAP 15
15 box steps (24/20”)
15 devils press (25/15#)
15 box step ups (24/20”)
15 man makers (25/155#)

*Man makers – Pushups + Row Right + Pushups + Row Left + Squat Clean Thruster

Tuesday December 3rd, 2019

Part A:
Overhead Squats *
E2MOM for 8 rounds

*% based off 1RM OHS

6 OHS at 60%
4 OHS at 65%
2 OHS at 70%
5 OHS at 65%
3 OHS at 70%
1 OHS at 75%
4 OHS at 70%
2 OHS at 75%

Part B:
Intensity
For time:
40 wall balls (20/14 – 10/9’)
50 toes to bar
60 calorie row

10 minute cap

———–
Consistency
For time:
30 wall balls (20/14 – 10/9’)
40 toes to bar
50 calorie row

10 minute cap

———
Mechanics
For time:
30 wall balls (14/10 – 10/9’)
40 Knee to Elbow
50 calorie row

10 minute cap

Class Notes:
Overhead squat waves continue through the next few weeks as we work this strength cycle. The reps have gone up and the percentages have gone back down as we build up volume.

Part B – Choose a level that allows you to do the wall balls unbroken. That does not mean you have to go unbroken. It means you should either do 30 or 40 reps depending on if you’re confident you can go unbroken.

Monday December 2nd, 2019

Part A:
In 20 minutes, build to 1RM Bench Press

Part B:
Intensity
10 rounds
1 Power Clean 185/125
25 double unders

Consistency
10 rounds
1 Power Clean 155/105
25 double unders

Mechanics
10 rounds
1 Power Clean 95/65
25 single unders

Class Notes
Shift that tin in Part A. You’ve been working doubles. Now hit that heavy single. We’re following the same pushing strength all month again this month.

Sunday December 1st, 2019

Open Gym
900am & 600pm

——–

Circuit Fit (600pm)
Part A:
AMRAP 15*
35 DU
25 Air Squat
15 RKBS (1.5/1)

*EMOM 3 Burpees

Part B:
EMOM 6 mins
Min 1 – Max. Plank Hold
Min 2 – Max. Ab Mat Sit Ups
Min 3 – Max. Hollow Rocks

Saturday November 30th, 2019

Intensity (Rx):
AMRAP 20
5 DL 275/185
10 Pushups
15 Box Jumps (24/20)

Consistency:
AMRAP 20
5 DL 185/125
10 Pushups
15 Box Jumps (24/20)

Mechanics:
AMRAP 20
5 DL 135/95
10 Pushups
15 Box Step Ups (24/20)

Friday November 29th, 2019

MODIFIED SCHEDULE!
900am & 1000am ONLY

————–

Part A:
Front Squat Clusters (using 5RM front squat weight or 80% of 1RM Front Squat)
2 reps, rest 10 seconds, 2 reps

Rest 2 minutes between clusters

Set 1 – 70%
Set 2 – 80%
Set 3 – 85%
Set 4 – 90%
Set 5 – 95%

Part B:
Intensity:(Rx)
3 rounds
10 Squat Snatch (135/95)
10 Lateral Burpee over Bar

Consistency:
3 rounds
10 Squat Snatch (115/80)
10 Lateral Burpee over Bar

Mechanics:
3 rounds
10 Squat Snatch (75/55)
10 Lateral Burpee over Bar