WOD
Saturday 12.24.2022
POSTED ON December 24, 2022
0 Comments / CATEGORY:
Workout: 12 Bars of Christmas
12 Bars of Christmas
Barbell Weight 95/65
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 Snatch
11 Overhead Squats
12 Sumo Deadlift High Pulls
WOD
Thursday 12.22.2022
POSTED ON December 21, 2022
0 Comments / CATEGORY:
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm-Up + Crossover Symmetry or Banded 7’s
-into-
3 sets
3 Snatch Grip Push Press
3 Overhead Squats
3 Pressing Snatch Balance
3 Snatch Balance
* Have athletes start with a PVC Pipe and progress into a light, empty barbell as they warm through the sets. *
2. Strength
For snatch balance, athletes can take their bar from the rig. Ensure that athletes can overhead squat before attempting snatch balance.
3. Workout Prep
1 set (each)
20-second Row (at workout pace)
4. Workout: Silver Bells
Freedom (RX’d)
Teams of 2
10 rounds (each/1:1)
200/175m Row
*Scaling/Modification Options available in class
5. Cooldown/Mobility
1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes and IT band (each side)
WOD
Tuesday 12.20.2022
POSTED ON December 19, 2022
0 Comments / CATEGORY:
1. Movement Prep/Activation and Increasing Heart Rate
Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull
2. Strength
Athletes will be performing sets of 3 position power snatch – from the floor/below knee/hang. The bar cannot be dropped until all three reps have been completed.
3. Workout Prep
1 set
10 Double Unders
5 Sit Ups
4. Workout: “Rockin’ Around the Christmas Tree”
Freedom (RX’d)
“Bad Annie”
100-80-60-40-20
Double Unders
50-40-30-20-10
Sit-ups
*Scaling/Modification options coached in class
WOD
Monday 12.19.2022
POSTED ON December 19, 2022
0 Comments / CATEGORY:
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm-Up
-into-
6 min AMRAP
30 sec assault bike (mod pace)
3 Dumbbell Squats (light weight – build across)
3 Dumbbell Shoulder to Overhead (light weight – build across)
3 Dumbbell Thrusters (light weight – build across)
2. Workout Prep
2 sets:
5/4 Calorie Assault Bike
2 Dumbbell Thrusters
*Build in pace on the bike*
3. Workout: “It’s Beginning to Look a Lot Like Christmas”
Every 3:00 (8 sets)
15/12 Calorie Assault Bike (Or 12/10 Echo Bike)
10 Dumbbell Thrusters (50s/35s)
*Scaling / Modification options offered in class
4. Successories
Every min (10 mins)
3-5 Strict Pull-Ups
(Optional: 1 second pause at the top with 2-3 second negative)
5. Cooldown/Mobility
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)
WOD
Friday 12.16.2022
POSTED ON December 16, 2022
0 Comments / CATEGORY:
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Warmup or Banded 7’s
-into-
6 min AMRAP
5 Sumo Deadlift High Pulls (empty bar – build across)
5 Push Press (empty bar – build across)
5 Kip Swings
5 Kipping Pull-ups
2. Workout Prep
1 set:
3 Shoulder to Overhead
3 Chest to bar
3 Sumo Deadlift High Pull
3. Workout: Artic Puffin
Freedom (RX’d)
5 Rounds
15 Shoulder to Overhead (95/65)
12 Chest to Bar Pull Ups
9 Sumo Deadlift High Pulls (95/65)
Scaling / Modification options available in class
4. Successories
3 Rounds
10 DB Good Mornings @ moderate weight
10 Single Leg DB Hip Thrust @ moderate weight
15 Standing Barbell Calf Raise @ moderate weight
-Rest 3 min b/t round-
5. Mobility
1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes and IT band (each side)
WOD
Thursday 12.15.2022
POSTED ON December 15, 2022
0 Comments / CATEGORY:
1. Movement Prep/Activation and Increasing Heart Rate*
Burgener Warm Up Clean + Skill Transfer (15:00)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull
2. Strength: Clean & Jerk 10 x 1
Athletes will perform 10 clean and jerk singles between 70-80%.
3. Workout Prep
1 set: With partner
4 Box Jump Overs (each)
5/4 Calorie Row (each)
4. Workout: Snowshoe Hare
Freedom (RX’d)
Teams of 2
50-40-30-20-10
Box Jump Overs (24/20)
30/24 Calorie Row
*SCALING/MODIFICATION OPTIONS PROVIDED IN CLASS
5. Cooldown/Mobility
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
WOD
Wednesday 12.14.2022
POSTED ON December 14, 2022
0 Comments / CATEGORY:
1. Movement Prep/Activation and Increasing Heart Rate
Run Warmup:
10 yd walk on toes
10 yd walk on toes backwards
10 yd walk on heels
10 yd walk – feet turned out
10 yd walk – feet turned in
10 yd lunge walk – arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-into-
6 min AMRAP
25/25ft down and back run
5 Kip Swings
3 Low Bar Muscle Up
2. Workout Prep
1 set:
2 Bar Muscle Ups
1 50’ Shuttle Run (practice turning)
3. Workout: Narwhal
Freedom (RX’d)
AMRAP 12 Minutes
4 Bar Muscle Ups (Or 8 Burpee Pull-ups)
10×25’ Shuttle Runs
* Independence
AMRAP 12 Minutes
3 Bar Muscle Ups (Or 6 Burpee Pull-ups)
10 Shuttle Runs (25ft)
* Liberty
AMRAP 12 Minutes
8 Jumping Pull-ups
8 Shuttle Runs (25ft)
4. Successories
4 sets – 10 reps
Alt. Incline DB Bench
Weighted Hip Thrust
5. Cooldown/Mobility
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose
WOD
Tuesday 12.13.2022
POSTED ON December 13, 2022
0 Comments / CATEGORY:
1. Movement Prep/Activation and Increasing Heart Rate*
Hip Halo
-into-
8 min amrap:
:10 sec HS Hold
5 Deadlifts (empty bar)
5 Hang Muscle Cleans (empty bar)
5 Shoulder Press (empty bar)
2. Strength Athletes will be performing a complex of deadlifts, hang power cleans, and push jerks.
3. Workout Prep
2 sets:
4 Dumbbell Step Ups
2 Handstand Push-ups
4. Workout: Arctic Fox
Freedom (RX’d)
4 sets
2:30 AMRAP
20 Double Dumbbell Box Step Ups (2×35/20) (20” – all athletes)
Max Strict Handstand Push Ups in remaining time
-rest 1 minute between sets-
* Independence
4 sets
2:30 AMRAP
20 Double Dumbbell Box Step Ups (2×25/15) (20” – all athletes)
Max Handstand Push Ups in remaining time
-rest 1 minute between sets-
* Liberty
4 sets
2:30 AMRAP
20 Box Step Ups (20” – all athletes)
Dumbbell Shoulder Press in the remaining time (light)
-rest 1 minute between sets-
5. Cooldown/Mobility
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
WOD
Friday 12.09.2022
POSTED ON December 8, 2022
0 Comments / CATEGORY:
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo + Crossover Symmetry or Banded 7’s Warm Up
-into-
3 sets:
30-second Assault Bike (build in pace)
5 Front Squats (empty bar)
5 Push Press (empty bar)
10-second Handstand Hold
2. Strength
Give athletes 10-12 minutes to build up to a Heavy Thruster.
3. Workout Prep
2 sets:
5/4 Calorie Assault Bike
3 Thrusters
*focus on steady breathing
4. Workout: Body By Brian
Freedom (RX’d)
21-18-15-12-9
Calorie Echo Bike
Thrusters (75/55)
* Womens Calories: 16-14-12-10-8
* Independence
16-14-12-10-8
Calorie Echo Bike
Thrusters (55/35)
Womens Calories: 14-12-10-8-6
* Liberty
16-14-12-10-8
Calorie Bike Erg
Dumbbell Thrusters (light)
Womens Calories: 14-12-10-8-6
5. Successories
Shoulder Press – 10 sets: 2 reps
GHD Hip Extension – 4 sets: 10 reps
*Rest 2:00-2:30 b/t sets
6. Cooldown/Mobility
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)
WOD
Thursday 12.08.2022
POSTED ON December 7, 2022
0 Comments / CATEGORY:
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Machine
-into-
3 sets:
10 PVC Pass throughs
5 Kip Swings
5 Low Box Jumps
10 Sit Ups
2. Workout Prep
1 set:
3 Toes to Bar
2 Box Jump Overs
2 Toes to Bar
3. Workout: Ro Bro
Freedom (RX’d)
6 sets: (Every 3:00)
10 Toes to Bar
15 Box Jump Overs (24/20)
10 Toes to Bar
* Independence
6 sets: (Every 3:00)
8 Toes to Bar
12 Box Jump Overs (20/16)
8 Toes to Bar
* Liberty
6 sets: (Every 3:00)
10 Hanging Knee Raises
10 Box Step Ups (24/20)
10 Abmat Sit Ups
4. Successories
Every min (10 mins)
3-5 Strict Pull-Ups
(Optional: 1 sec Pause at the top + 2-3 second negative)
Advanced: Strict Pull-Ups + Negative
Intermediate: Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)
*If athletes performed this last week and felt very comfortable with the reps, then recommend adding 1-2 reps or going up to the next progression if scaling.
5. Cooldown/Mobility
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back