2017 at AMRAP Fitness

Sunday Motivation

Hero Saturday

Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.

Posterior Chain Warm up

400m run

Dead bug complex

Plank complex

Skill

Deadlifts

WOD

Sham

7 Rounds for time of:
11 Bodyweight Deadlifts
100m Sprint

TEST WEEK 12/29 Friday (Speed Skill)

Gymnastics #2 Warm Up
2 minutes jump rope

-Net climb

-Inversion/ skin the cat/ inversion/ pike pull x3/ inversion/ SLOWLY lower

-Bucket work x5 wipers or x5 round the clocks

-3x handstand holds

-Strict TTB

-Close grip OHS

Skill

Movement standards

TEST

(G) Test 19#

1 minute MAX effort

HSPU

(G) Test #7

1 minute max effort TTB

(G) Test #6

B2B Tabata squats

Low score

TEST WEEK12/28 Thursday (Volume/ Mental Toughness)

Jerk Warm up

Band rack stretch

Bar behind neck force extension both directions

(Add overhead if necessary)

Jump & land (hip ext)

Jump & land (foot work)

Jump & land with arms

Drop jerk 3 position

Jerk

Skill

Split jerk

WOD

A- 5x 2

Split jerk

B- 30 minutes MAX distance row

GoFit

Warm up

Rowing Technique 1

2 minute row

Understanding power in stroke (Sticky catch drill)

Push

Pry

Reach

Rock

Roll

Full stroke

2 minute row

Skill

Shoulder to OH

WOD

20x

20:40

-Shoulder to OH

-Rowing

TEST WEEK 12/27 Wednesday (Pacing)

MB Warm up #1

3 minutes practice double of triple unders

MB chest pass

MB hip toss

MB rotations

MB sit ups

Partner wall ball shots

Shoulder activation

Band pull apart

Shoulder external rotation

Ring shoulder shrugs

Ring rows

Skill

HSPU

WOD

CrossFit Open 16.4 & 17.4

13 minute AMRAP:
55 Deadlifts w/155# m/225#
55 Wall ball shots w/14# m/20#
55 Calorie row
55 HSPU

TEST WEEK 12/26 Tuesday (Sole Lift/ Go!)

Clean Warm up

Band rack stretch

Bar behind neck force extension both directions

(Add overhead if necessary)

Front squats

Clean technique (add jerk if necessary)

Hit each drill for 5 reps without taking a break:

Tall Clean High-Pull

Muscle Clean

Front Squat

Tall Clean

Press in Clean (Front rack Sots press)

Skill

Squat clean thruster

WOD

A- 5x

Squat clean thruster

B- Firecracker!

3 rounds of time:

50 double unders

20 CTB pull ups

*7 minute time cap

GoFit

Warm up

Agility complex

800m run

2 rounds of:

5m - 10m - 15m

-Forward/ backward

-Shuffle

-Carioca

-Sprinting

-*10m broad jumps*

Skill

Movement standards

WOD

5x

30:30

-Battle ropes

-TTB

-Burpees
-Box jumps