M.E. Pull-ups 3-3-3-1-1-1

(if you don't have pullups yet, we'll work on the kip and deadhang pullups . . . no bands!)

Rest 5:00

The Tom Cross Complex
5 Rounds for Time:
1 DB Hang Power Clean R
1 DB Hang Power Clean L
1 DB Push Press
1 DB Hang Power Clean L
1 DB Hang Power Clean R
1 DB Push Press
1 DB Hang Power Clean R (Return to hang)
1 DB Hang Power Clean L (Return to hang)
1 DB Clean immediately to....
1 DB Split Jerk R
1 DB Hang Power Clean L (Return to hang)
1 DB Hang Power Clean R (Return to hang)
1 DB Clean immediately to....
1 DB Split Jerk L

Use DB loading of 50% of bodyweight

M.E. Front Squats 3-3-3-1-1-1

Rest 5:00

For Time:

20-16-10-6

Dumbbell Deck Power Snatch (55lbs/35lbs)

Pull-up

Dumbbell Power Snatches are from the floor (deck). We'll meet at 1145 in the Lower Weight Room in Billard Hall. See you there!!!

(P.S. Sorry for the lack of WOD posts . . . we're still meeting at our normal times, but my schedule has been a bit busy to keep up with the posts.)

Max Effort Front Squat 5-5-5-3-3-3

Rest 5:00

As Many Rounds As Possible in 12:00:
7 Handstand Push ups
7 Pull ups

We'll meet in the Lower Weight Room in Billard Hall at 1145. After the lifting, we'll head up to 5th Deck of Roland Hall for the metcon. See you there!

Max Effort Standing (Shoulder) Press

M.E. Standing (Shoulder) Press 3-3-3-1-1-1

Rest 5:00

4 Rounds for Time:

7 DB Hang Clean (w/ the squat part of a Clean)
7 Squat Jumps -naked without the dumbbells in hand
7 DB Hang Power Cleans (w/o the squat part of a Clean)

Load to allow for proper execution of the clean movements.

We'll meet at 1145 in the Lower Weight Room in Billard Hall. See you there!

Max Effort Back Squat

M.E. Back Squat 3-3-3-1-1-1

Rest 5:00

How long to complete the following:

Farmers Walk 50 Ft (Males 55 lb DB's / Females 35lb DB's)
Burpee 10
Farmers Walk 50 Ft
Burpee 9
Farmers Walk 50 Ft
Burpee 8
......
finish with 1 Burpee

We'll meet at 1145 in the Lower Weight Room. Space might be tight for the metcon, but we will play it by ear. See you there!

Gymnastics and Running

Gymnastics Warmup/Skill Work:

3 sets of:
1. Kick up to handstand x 3 attempts
2. Kip attempts x 3
3. Dead-hang pull-ups x 5
(band assisted if necessary)

3 sets of:
1. Tuck L-hang x 10 seconds
2. Overhead squats x 10 reps
(men’s/women’s bar, training Bar, PVC)


Running WOD:

8 x 200m
Start each interval every 2:00 min


We'll meet on the 5th Deck of Roland at 1145. See you there.

Snatch!

Hang Power Snatch 3-3-3-1-1-1

Rest of 5:00

As Many Rounds As Possible (AMRAP) in 15 mins:

15 Pushups

10 Kettlebell (Dumbbell) Swings

5 Burpees

We're back in town to do a few WODs this week. We'll meet at 1145 in the Lower Weight Room in Billard Hall. See you there!

No Group WODs this Week

Due to the fact that most (if not all) of us are in Chicago this week, there are not any group WODs this week. See you back on Monday, December 21. Cheers!

Max Effort Bench Press

M.E. Supine Bench Press 3-3-3-1-1-1

Rest 5:00

As Many Rounds as Possible in 12 mins:
3 Barbell Hang Power Snatch
6 Body Rows (barbell)
9 KTE

Scale the load to maintain bar speed on the snatch work.

Diving even deeper into Max Effort Black Box, we'll meet at 1145 in the Lower Weight Room in Billard Hall. See you there!

M.E. Front Squats

M.E. Front Squats 3-3-3-1-1-1

Rest 5:00

Every minute for 10 minutes:
DB Hang Power Clean 5
DB Front Squat 5
DB Split Jerk 5 (Alternate split right on odd rounds, split left on even rounds)


We'll meet at 1145 in the Lower Weight Room in Billard Hall. See you there!

Gymnastics & Run

Gymnastics Warmup/Skill Work:

3 sets of:
1. Kick up to handstand x 3 attempts
2. Kip attempts x 3
3. Dead-hang pull-ups x 5
(band assisted if necessary)

3 sets of:
1. Tuck L-hang x 10 seconds
2. Overhead squats x 10 reps
(men’s/women’s bar, training Bar, PVC)


Running WOD:

Run 40:20x5
40 seconds on, 20 seconds off for 5 rounds.
All out Efforts

We'll meet at 1145 in the 5th Deck of Roland Hall. See you there!

More Power Cleans

M.E. HANG POWER CLEAN 3-3-3-1-1-1

Rest 5:00

For Time:
10 Box Jumps
2 Pushups
9 Box Jumps
4 Pushups
8 Box Jumps
6 Pushups
...continue until you finish with
1 Box Jump
20 Pushups

More from MEBB today. Shoot for a new 3 Rep and 1 Rep max in the Hang Power Cleans, building off of last week. We'll meet at 1145 in the Lower Weight Room in Billard Hall. See you there!

M.E. Supine Bench Press 5-5-5-3-3-3

Rest 5:00

How many rounds can you complete in 15:00?

DB Hang Power Snatch 12 (6 / side)

Jump Rope Double Unders 25
15 Knees to Elbows

Some more MEBB today. Supine Bench Press is the "typical" Bench Press as you know it. Please double up on the platforms and make sure you have a spotter as you go for it. We'll meet at 1145 in the Lower Weight Room in Billard Hall.

Gymnastics Skill and Running

Gymnastics Based Warmup

5 sets of:
1. Kip attempts x 3
2. Dead-hang pull-ups x 5
(band assisted if necessary)

3 sets of:
1. Tuck L-hang x 10 seconds
2. Kettlebell swings x 10 (16/12 kg)


Running

For Time:
800m Run
1:00 Rest
600m Run
1:00 Rest
400m Run
1:00 Rest
200m Run


Today's WOD is intended to be supplemental to the Mon, Wed, Fri "core" days. We're here to work gymnastics and bodyweight control, with a short, intense, interval run following. If you feel you need to rest, please do, as the focus of this programming comes on the 3 days previously mentioned.

We'll meet at 1130 in the 5th Deck of Roland Hall. See you there!

Max Effort Power Cleans

from Max Effort Black Box:

M.E. Hang Power Clean 3-3-3-1-1-1

Rest 5:00

For Time:
10,9,8,7,6,5,4,3,2,1

Dips
Pull ups
DB Front Squats

Loading on DB of 50% of Bodyweight

Today we continue our new programming from MEBB. We'll meet at 1145 in the Lower Weight Room in Billard Hall. See you there!

Diving into Max Effort Black Box (MEBB)

Max Effort Front Squat 3-3-3-1-1-1


Rest 5:00


10,9,8,7,6,5,4,3,2,1 Reps for Time of the following


Horizontal Rows (aka Body row)
Back Extension
Clapping Push ups


I've recently been following and reading up on Coach Rutherford's Max Effort Black Box, and the programming is very well designed. I think it fits well into our weekly schedule and will be an added boost to our program.

We'll meet in the Lower Weight Room in Billard Hall at 1145. See you there!

press, press, Jerk!

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

We'll meet at 1145 in the lower weight room in Billard Hall. See you there!

Heavy Lifting

Deadlift 1-1-1-1-1-1-1 reps

We'll meet at 1145 in the Lower Weight Room in Billard Hall. See you there!

Fran

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

We'll meet at 1145 in the lower weight room in Billard Hall. I'll bring bands and pvc pipes for those that use them. Plan to go all out and strive for a new PR (personal record)!

See you there!

Deadlifts

Deadlift 3-3-3-3-3

Unfortunately, I cannot make the WOD today due to a meeting. While I'm at it, I apologize for the lack of posts/WODs over the past two weeks. My recent schedule has been pretty hectic, so I haven't been able to run workouts (or even workout myself.) The good news is that we should be on a pretty consistent schedule for the next month.

Post weights to any comments.