“Tater Squats”

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Power Snatch for load: #1: 2 reps @ 70% #2: 2 reps @ 75% #3: 2 reps @ 80% #4: 1 rep @ 85% #5: 1 rep @ 90% #6: 1 rep @ 95% #7: 1 rep @ 95% 18 Min AMRAP 400m Run 8 Box Jumps (30/24) 24 Wall Balls (20/14)

Monica Jacobsma“Tater Squats”

“Paper House”

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STRENGTH: Find 1 RM Push Press WOD: buy in: 400m run 12-9-6 (50 Russian twists AFTER each round) Hang Power Cleans (155/115) pistols Free Standing handstand Push ups wall balls (30/20) buy out: 400m run

Monica Jacobsma“Paper House”

“Wait a minute Mr. Postman”

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STRENGTH: Deadlifts 6-6-6 @ 70% Deadlifts 3-3-3 @ 85% Wide Grip Bench Press 10-10-10 @ 60% Normal Grip Bench Press 5-5-5 @ 75% WOD: 3 rounds for time 300m row 12 Pull ups 24 Barbell thrusters (45/35) 42 Double unders

Monica Jacobsma“Wait a minute Mr. Postman”

“12 days of Christmas”

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1 Thruster (135/95) 2 DB Snatches (65/45) 3 HSPU 4 Toes to Bar 5 Push Press (135/95) 6 KB swings (70/53) 7 Front Squats(135/95) 8 Bar Facing burpees 9 Box Jumps (24/20) 10 Power Cleans (135/95) 11 SDHP 12 Front Rack Lunges (135/95) The format of the workout is sang to the tune of the 12 days of Christmas song. …

Monica Jacobsma“12 days of Christmas”

“8 second ride”

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Strength: Back Squats 2-2-2 Low Bar Back Squats 2-2-2 Back Squats with 3 second hold at BOTTOM 2-2-2 WOD: 5 ROUNDS for TOTAL REPS :45 Seconds ON :15 Seconds OFF Russian KB Swings (88/70) Box jumps (24/20) Push Ups

Monica Jacobsma“8 second ride”

Pressure point

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December 16, 2015 Strength: Power Snatch 5-3-1 Squat Snatch 3-2-1 Overhead Squats 3-3-3 WOD: 3 rounds for time 200m Run 9 Power Snatch (95/65) 18 Floor Swipers 9 HSPU’s (No 15lb Plates) 18 Wall Balls (20/14)

Monica JacobsmaPressure point

Minion

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Deficit Deadlifts 3-3-3 Elevated Deadlifts (off 45 AND 25’s stacked together) 3-3-3 Deadlift Negatives @ 65% 3-3-3 WOD: 10-9-8-7-6-5-4-3-2-1 KB Front Rack Lunges(53/35) —EACH LEG 1-2-3-4-5-6-7-8-9-10 Med Ball to Bar (14/8)

Monica JacobsmaMinion

“Orien”

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Strength: 5 Min EMOM Squat Clean Thruster + Front Squat + Split Jerk 5 Min EMOM Power Clean + Thruster + Push Jerk 5 Min EMOM Hang Squat Clean + Power Clean + Front Squat WOD: 14 Min AMRAP 7 DB Snatch (55/45) 40 Double Unders 7 Burpee Pull ups

Monica Jacobsma“Orien”

Ummmm…Grace?

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Split Jerk for load: #1: 3 reps @ 70% #2: 3 reps @ 70% #3: 3 reps @ 80% #4: 3 reps @ 80% #5: 2 reps @ 85% #6: 2 reps @ 85% #7: 2 reps @ 90% #8: 2 reps @ 90% Sumo Deadlift for load: #1: 3 reps #2: 3 reps #3: 3 reps #4: 3 reps …

Monica JacobsmaUmmmm…Grace?

Interval X

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5 min EMOM @ 70% Squat snatch + low hang squat snatch + 3 snatch grip deadlifts REST 2 minutes and adjust weight 5 min EMOM @ 80% 3 snatch Grip Deadlifts + low hang Squat snatch + Squat Snatch Rest 2 minutes 5 min EMOM 2 Squat Snatch @ 85% “Interval X” 20 minute AMRAP :40 seconds ON :20 …

Monica JacobsmaInterval X