Monday, December 15th

Performance is in red, Competition is in blue, Accessory work is in orange, Optional Conditioning is in pink.

Strength: A) Every 3 minutes, for 12 minutes (4 sets):  Back squat x 5 reps 

B) Every 2 minutes, for 6 minutes (3 sets): Strict press x 4-6 reps. (hold overhead 2 seconds each rep)

WOD: Every 5 minutes, for 20 minutes (4 sets):  time each set
9-7-5
-Push press (use heaviest weight from B)
-Goblet squat  55/35

C) Side plank – 60/60/45 x3 – Right/Left/Rest

– Start of 6-week intensity cycle, challenge loads as technique allows

Strength: A) Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 1 rep @ 101+%

B) Every 2 minutes, for 10 minutes (5 sets):
2 Jerk Dips + Jerk
(Perform two controlled dips as if you were going to jerk, then on the third dip, jerk the bar overhead.)

WOD: Every 3 minutes, for 24 minutes (8 sets):
Row 250/200 Meters Or Airdyne .4 miles
Note times for every set. The expectation is that you will be giving 100% for every set. 

Three sets of:
Glute-Ham Raises x 8 reps 
Rest as needed
Single-Arm DB Row x 10 reps each 
Rest as needed

Six sets of:
Run 800 Meters
Rest 2 minutes

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531