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WOD

Friday 12.28.2018

POSTED ON December 27, 2018

WDO | Friday 12.28.2018

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Warm Up:
 
5 Clean High Pulls Below the Knee
5 Hang Power Clean
5 Sumo Good Mornings
5 Push Jerk
5 Thorax Rotation
 
x2-3 sets
 
Foundation:
 
A. Find a heavy of this following complex
 
1 Hang Power Clean + 2 Hang Squat Clean in 5 sets.
 
Metcon:
 
RX (Level 1)
 
1min Squat Clean 135/95
1min Shoulder to Overhead 135/95
2min Squat Clean 135/95
2min Shoulder to Overhead 135/95
3min Squat Clean 135/95
3min Shoulder to Overhead 135/95

WOD

Thursday 12.27.2018

POSTED ON December 26, 2018

WDO | Thursday 12.27.2018

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Warm Up:
 
5 Hollow to Arch Kips
5 Yoga Push-ups
8 Cossack Squats
10/10 Leg Swings
 
x2-3 sets
 
Metcon:
 
“Tabata Something Else”
 
RX (Level 1)
 
Complete 32 intervals of 20s work 10s rest
 
8 intervals of each (complete one before moving to the next)
 
Pull-ups
Push-ups (Open standard)
Sit-ups feet anchored
Air Squats

WOD

Wednesday 12.26.2018

POSTED ON December 25, 2018

WDO | Wednesday 12.26.2018

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Warm Up: 
 
10 Heidens
5 Squats with a Press out
7/7 Single Leg RDL with Dumbbell
50ft High Knees
50ft Butt Kicks
 
x2-3 sets
 
Foundation: 
 
A. Front Squat 5 sets 3 @13×1; rest 2min between
 
*use a heavier weight then last week ACROSS ALL sets.
 
Metcon: 
 
RX (Level 1)
 
400m Run
30 DB Power Snatch 50/35
 
3 Rounds For Time

WOD

Monday 12.24.2018

POSTED ON December 23, 2018

WDO | Monday 12.24.2018

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Coach/Class notes:

 

MERRY CHRISTMAS EVE

 

Warm Up:

 

50ft Samson Lunge

20 Jumping Jacks

50ft Broad Jump

 

X1

 

5/5 Single Leg Good Mornings

5 Empty Bar Thrusters

5 Empty Bar Hang Power Cleans

5 Empty Bar SDHP

 

X2

 

Metcon:

 

“12 BARS OF CHRISTMAS”

 

RX (Level 1) – (95/65)

 

Intermediate (Level 2) – (75/55)

 

Beginner (Level 3) – (65/45)

 

For Time

 

1 Deadlift

2 Hang Power Cleans

3 Front Squats

4 Strict 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

Like the song the “12 Days of Christmas,”

complete each exercise in ascending order

then work back down to 1, adding one exercise

per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc –

for a total of 364 reps.

 

Cool Down:

 

2 Rounds For Quality

 

2min Pigeon L/R

2min Forward Fold

2min Butterfly

2min Dragon L/R

WOD

Saturday 12.22.2018

POSTED ON December 21, 2018

WDO | Saturday 12.22.2018

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Warm Up:  

 

5 Clean High Pulls

5 Hang Power Clean

5 Pendlay Rows

5 Tuck Jumps 

 

x2-3 sets  

 

Foundation: 

 

A.  EMOM 8min  2-3 TnG Power Clean @75-80% 

 

*Focus on barbell cycling 

 

Metcon:

 

RX (Level 1)  

 

3 Power Clean 185/125

7 Handstand Push-ups 

 

7 Rounds For Time 

WOD

Friday 12.21.2018

POSTED ON December 20, 2018

WDO | Friday 12.21.2018

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Warm Up: 
 
8 Cuban Raise
:15 Ring Support
:30 Bench Shoulder Stretch
5 Sumo Inch Worm 
 
x2-3 sets 
 
Foundation:  
 
A. Ring Muscle Up  
 
EMOM 7min 2-5 Ring Muscle Ups
 
Intermediate:
 
3-4 Jumping Transitions
 
Beginner: 5-7 Low Ring Transitions  
 
Metcon: 
 
RX (Level 1)  
 
400m Run
30 Push Press 65/45
20 Jumping Chest 2 Bar  
 
*measured 6in from top of the head

WOD

Thursday 12.20.2018

POSTED ON December 19, 2018

WDO | Thursday 12.20.2018

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Warm Up:  
 
:15 Dead Hang
5 Push-up T
10 Lemon Squeeze
50ft Duck Walk 
 
x2-3 sets 
 
Foundation:   
 
A. EMOM 8min 
 
1st min 3-5 Bench Press
 
*Tempo @32×1
 
Metcon: 
 
RX (Level 1)  
 
9min AMRAP 
 
15 Thrusters 45lbs (men and women) 
7 Burpee Box Jump Overs 24/20

WOD

Tuesday 12.18.2018

POSTED ON December 17, 2018

WDO | Tuesday 12.18.2018

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Warm Up:
 
5 Single Leg RDL L/R
:30 Bent Knee Hollow Body
10 Cossack Squats
 
x2-3 sets
 
Foundation:
 
Double Over hand Grip Deadlift
 
1×5 75%
1×5 80%
1×5 85%+ max reps on this set
 
Metcon:
 
RX (Level 1)
 
50-40-30-20-10
 
KBS 53/35
Sit-ups

WOD

Monday 12.17.2018

POSTED ON December 16, 2018

WDO | Monday 12.17.2018

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Warm Up: 10min
 
5 Empty Bar Deadlifts
5 Muscle Power Cleans
5 Hang Power Cleans
5 Empty Bar Front Squats
 
x2-3 sets
 
Foundation: 12min
 
A. Front Squat 4 sets of 5 @13×1; rest 2min between
 
*use a heavier weight then last week across all sets.
 
Metcon:
 
RX (Level 1)
 
*Up Dog Complex
 
1 Power Clean + 2 Hang Squat Cleans = 1 rep
 
30 Up Dog Complexes for Time 155/105
 
For Time

WOD

Saturday 12.15.2018

POSTED ON December 14, 2018

WDO | Saturday 12.15.2018

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Warm Up:
 
10 Groiners
10 Cal Easy Row
200m Jog
5 Bottom Half Burpee
 
x2-3 sets
 
Foundation:
 
Every 1:45 x8
 
1st min 100ft Lunge with DB Overhead
 
*50ft Left and 50ft Right
 
2nd min 5 Seated Z Press ; rest :60
 
Metcon:
 
RX/Intermediate (Level 1 & 2)
 
15 Burpee
30 Cal Row
 
20min AMRAP

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