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December 14, 2018 Friday

Lifting: Deadlifts and Bent Over Barbell Rows

* DL are Touch and go reps. Alternate sets with bent over row. Use mats for DL.

Alt EMOM 18 mins: Deadlifts, Kettlebell Swings and Wall Balls

* Use mats.

December 13, 2018 Thursday

Skill Work: 12 Minutes of practice

AMRAP 20 mins: Rows, Rope Climbs and Burpees

December 12, 2018 Wednesday

Back Squat: 10RM

7 RFT: Back Squats, Box Jumps and Pull-ups

December 11, 2018 Tuesday

Shoulder Press 2-2-2

Chipper: Double Unders, Push Press, Toes To Bars and Handstand Push Ups

December 10, 2018 Monday

Squat Clean 1-1-1-1-1

* Use mats

5 RFT: Hang Squat Cleans and Push-ups

December 08, 2018 Saturday

Team WOD: AMRAP 20 mins: Row, Wall Balls and Sit-ups

* As a team of 2 alternate each exercise.

December 07, 2018 Friday

Bench Press: 5-5-5

* No more than 15 minutes to work up to three moderately heavy sets of 5. Bench quickly, then warm up lifts for chipper.

Chipper: Rows, Dips, SDHP, HSPU, Power Snatches, Burpees, Pull-ups, and Thrusters

* 25 min. time cap. This is a long chipper, scale accordingly to not cap.

December 06, 2018 Thursday

Weighted Pull-up: 3-3-3-3-3

4 RFT: Ball Slams, Kettlebell Swings and Medicine Ball Cleans

December 05, 2018 Wednesday

Snatch Balance: 1-1-1-1-1

* Scale to OHS

21-18-15-12: Overhead Squats, Toes-to-bars and Box Jumps

December 04, 2018 Tuesday

Hang Power Clean + Hang Squat Clean 1-1-1-1

* Use mats

AMRAP 15 mins: Run, Deadlifts, Hang Power Cleans and Push Jerks

* Use mats

December 03, 2018 Monday

Shoulder Press: 4-4-4

"Baseline" SRCF Intro WOD#1

* Happy OnRamp-iversary to Peter, Joe, Curtis, Will and Rob S. (Coach)!

December 01, 2018 Saturday

Team WOD: 6 min to find 1RM Max Power Snatch

* Team of 2, start with an empty bar and each partner finds a 1RM in 6 minutes.

Team WOD: FT: Row, Partner Wall Balls, Power Snatches

* As a team of 2 complete for time. Alternate work and rest.

November 30, 2018 Friday

Gymnastic Skill Practice

* Work on gymnastics skills or progressions (pull-ups, handstands, Dips, muscle-ups, handstand push-ups, etc.)

Advanced Gymnastics Practice: E2MOM for 10 mins: Muscle-ups and Handstand Walks

* Alternate gymnastics practice, complete both movements every 2 minutes for 5 rds.

AMRAP 12 mins: Kettlebell Swings, AbMat Sit-ups and Air Squats

November 29, 2018 Thursday

Lifting: Deadlifts and Hollow Rocks

* DL are touch and go. No drops. Alternate with 3 sets of 20 hollow rocks between DL.

Alt EMOM 18 mins: Run, Burpees and Touch And Go Deadlifts

* Use mats. Do not drop DL.

November 28, 2018 Wednesday

Clean & Jerk 1-1-1

* Use mats

AMRAP 12 mins: Double Unders, Pull-ups, Hand Release Push-ups and Clean & Jerks

* Use mats. Choose a load you can touch and go.