161216

Jason T. and his son, Wyatt, watching intently as his dad rips through a set of push ups. 

FRIDAY

WOD

“Leg Day”
5 rounds for time of:
300 meter Run
20 One Legged Squats, alternating
10 Power Snatch, 155/105

STRENGTH

SNATCH BALANCE
12 minutes to find a heavy Snatch Balance

ACCESSORY WORK

A. 3 x 15 Strict Barbell Curls
B. 3 x 30 DB Pullovers
C. 4 x 12 Strict DB Reverse Flys

SHRED

WOD

10 minute stations:

1) with light plates:
YTWL
Shadow Box (Jab, Jab, Jab, Cross)
Jumping Jacks

2) Agility Ladder
Jog in place

3) Row

4) Bike

5) Flutter Kicks
Supermen

OLYMPIC WEIGHTLIFTING

WARM-UP

Banded Glute Activation:

10 Forward
10 Backward
10 Lateral (L)
10 Lateral (R)
20 Internal/External hip rotation, 10 per side
10 Forward Monster Walks
10 Backward Monster Walks
10 Lateral Monster Walks (L)
10 Lateral Monster Walks (R)
20 Single Legged Shoulder Bridge, 10 per side
10 Air Squats w/ band

then,

2 rounds NOT for time of:
10 PVC Pass Thrus
10 PVC OH Lateral Lunge
10 PVC OH Cossack Squat
10 Box Jumps with straight legs then quickly land in power position


STRENGTH

POWER SNATCH
12 minutes to work up to a Heavy Single Power Snatch

STRENGTH

CLEAN COMPLEX
E3MO3M x 7 sets of:
1 Clean Pull
1 Hang Squat Clean
1 Front Squat
1 Split Jerk

*if you fail the Jerk, continue the complex without the Jerk to see how high you can get


STRENGTH

FRONT SQUAT 3-3-3-3-3

5 X 3

ACCESSORY WORK

A. 3 x 25 Weighted Anchored ABMAT SU
B. 3 x 15 Weighted Hip Extensions
C. 5 x 5 Bent Over Rows w/ Fat Gripz
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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