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WOD

Tuesday 12.24.2019

POSTED ON December 23, 2019

WDO | Tuesday 12.24.2019

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Merry Christmas!!!!
 
“12 BARS OF CHRISTMAS” Level 1 (95#/65#)
Level 2 (75/55)
Level 3 (65/45)
1 DEADLIFT
2 HANG POWER CLEANS
3 FRONT SQUATS
4 SHOULDER PRESS
5 BACK SQUATS
6 PUSH PRESS
7 THRUSTERS
8 SQUAT CLEANS
9 PUSH JERKS
10 HANG POWER SNATCHES
11 OVERHEAD SQUATS
12 SUMO DEADLIFT HIGH PULLS
*START WITH 1 DEADLIFT AND PROGRESS THROUGH THE WORKOUT JUST LIKE THE “12 DAYS OF CHRISTMAS” SONG (1 DEADLIFT, 2 HANG POWER CLEANS, 1 DEADLIFT, 3 FRONT SQUATS, 2 HANG POWER CLEANS, 1 DEADLIFT…ETC…

WOD

Monday 12.23.2019

POSTED ON December 22, 2019

WDO | Monday 12.23.2019

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Warm Up:
10 push up shoulder taps
:15 handstand hold
50ft reverse lunge
5 empty bar bench press
X3
 
Strength:
A1.) Bench Press 5 of 3 @33×1; rest 1min
A2.) Dumbbell Row 5 sets 6/6 @30×1; rest :30/1min
 
Metcon:
 
RX (Level 1)
25 dumbbell push jerks 35/20
50 double unders
25 dumbbell step ups 35/20 24/20
50 double unders
3 rounds for time

WOD

Saturday 12.21.2019

POSTED ON December 20, 2019

WDO | Saturday 12.21.2019

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Warm Up:
5 empty bar muscle snatch
5 overhead squats
5 power snatch
X3
 
Team Metcon Team of 3
*only 2 partners working on the power snatch and box jumps, partner 3 is on the air bike.
*Must complete 10 rounds of total work + 250 cal air bike
 
RX (Level 1)
20min time cap
8 Power Snatch 135/95
12 box jumps 24/20in

WOD

Friday 12.20.2019

POSTED ON December 19, 2019

WDO | Friday 12.20.2019

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Warm Up:
5 muscle clean
5 power clean
5 hang squat clean
5 behind the neck of thrusters
X3
 
Strength:
A. Build to a heavy Big Daddy Complex in 5 sets; rest 2min between
*1 power clean + 1 hang squat clean thruster
 
Metcon:
RX (level 1)
1-10
Squat clean 115/80
Bar facing burpee

WOD

Thursday 12.19.2019

POSTED ON December 18, 2019

WDO | Thursday 12.19.2019

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Warm Up: Coaches Choice of Skill.
Metcon:
 
15min AMRAP
30/25 cal air bike or row 25/20
10 burpees to 6inch target
10 split jumps
10 strict HSPU *scale regular HSPU or piked off the box.
Rest 5min
15min AMRAP
800m Run
10 pull ups (kipping/strict/butterfly)
10 push ups
15 heavy American kettlebell swings
 
Cool Down:
3 rounds for quality
8/8 clamshells L/R
10/10 single leg glute bridge
20 GHD Russian twists

WOD

Wednesday 12.18.2019

POSTED ON December 17, 2019

WDO | Wednesday 12.18.2019

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Warm Up:
200m jog
50ft bear crawl
10 push up shoulder taps
X3
 
Skill: A. Handstand Walk practice in 8-10 attempts walk as far as you can.
*Scale 1 handstand hold :30-:45 seconds
*Scale 2 chest facing wall handstand hold :30 seconds *Scale 3 headstand hold :30
*Scale 4 kick up and walk to wall spotter for 3×8
 
Metcon: *Tabata format *:20 of work :10 rest for 8 sets of each exercise
 
RX (Level 1)
Cal Row
Sit Up
SDHP 95/65
Split Jumps (jumping lunge)
Double Unders

WOD

Tuesday 12.17.2019

POSTED ON December 16, 2019

WDO | Tuesday 12.17.2019

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Warm Up:
:15 dead hang
6/6 side lying thorax rotation
5 hollow to arch kips
10 heidens
X2-3 sets
 
Strength:
A. Double KB front rack drop lunge 4 sets 6/6 @20×1; :30/1min
 
Metcon: 10min AMRAP
 
RX (Level 1)
2 burpee box jump overs 24/20
2 chest
2 bar pull ups
4 burpee box jump overs 24/20
4 chest 2 bar pull ups 6 6 8 8 etc…

WOD

Thursday 12.12.2019

POSTED ON December 11, 2019

WDO | Thursday 12.12.2019

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Aerobic Metcon:
15min AMRAP
400m run
10 burpee pull ups
25 weighted sit ups
Rest 5min
15min AMRAP
250m Row
20 dumbbell power snatch
100ft single arm overhead carry L/R
10 toes 2 rings
 
Cool Down:
3 rounds for quality
:15 ring support hold
:30/:30 side plank rotations
20 Alt. Bird dogs

WOD

Wednesday 12.11.2019

POSTED ON December 10, 2019

WDO | Wednesday 12.11.2019

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Warm Up:
20 heavy Russian twists
10 groiners
5/5 empty bar single leg good morning
X3
 
Strength:
A. Single Leg RDL @20×1 4 sets 10/10; rest :30/1min
 
Metcon: “Dave”
 
RX (Level 1)
15 deadlifts at body weight
12 box jumps 24/20
9 bar facing burpees
3 rounds for time

WOD

Tuesday 12.10.2019

POSTED ON December 9, 2019

WDO | Tuesday 12.10.2019

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Warm Up:
5 muscle cleans
5 power cleans
5 hang squat cleans
5 behind the neck thruster
X3
 
Strength:
A. Front Squat 4 sets of 5 @30×1; rest 2min between
 
Metcon: “Big Daddy”
*Daddy Complex = 1 Power Clean + 1 hang squat clean thruster
 
RX (Level 1)
30 Daddy Complexes 135/95
For time

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