WOD

05 Jan 20

05 Jan 20

Strength
1a) DB Split Squat (Fr. Foot Elevated on plate)
5×6 EA
Rest :30
1b) BB Supine Row
5×8-10
Rest :30
1c) Single Leg Bridge
5×10-15 ea
Rest :30
Metcon (Time)
“Whopper”
5 RDS
10 OH Single Arm DB Lunge (53/35)
25/20 Cal Bike
1 Rope Climb

L2: (35/25) (5 Elevated Ring Row=Rope)
L1: Front Rack DB Lunge, 8 Ring Rows


Friday – 03Jan2020

Friday – 03Jan2020

Deadlift (10×3)
–every :90 Seconds for 10 sets–
–work up to a heavy triple for the day–
“Hanger” (Time)
15-12-9-6-3
Deadlift (185,120)
Chest 2 Bars

L3: Pull-ups, (155,95)
L2: Jumping C2B, (135,75)
L1: Jumping/Banded Pull-Ups, (115,55)

Extra Endurance
EMOM12:
Odd Mins – 45sec row
Even Mins – 100ft KB Front Rack Carry

Thursday – 02Jan2020

Thursday – 02Jan2020

Split Jerk (7×3)
–every 2min–
–hold last rep for 3 seconds in the catch–
–add weight and build to a heavy but not maximal weight–
–work on foot position and speed under the bar–
“jerky” (AMRAP – Rounds and Reps)
AMRAP 12
10 Push Jerks (135,95)
200m Run

L3: (115,75)
L2: (95,55)
L1: (75,35) or DB Push Press

Core
3 Rounds Not For TIme:
-50ft Bear Crawl
-15 Straight Leg Sit-Ups

Wednesday – 01Jan2020

Wednesday – 01Jan2020

“New Years Day – here to stay” (Time)
2020 Reps:
Teams of 4
Two Partners will work at a time today but they must complete the same amount of reps each set before switching to second pair of partners
–every partners reps count–
200 Hang Power cleans (115,80)
200 burpees
200 sit-ups
200 Sumo high pulls (95,65)
200 double unders
200 toes to bar
200 Hang power Snatch (75,55)
200 box jump overs (24,20)
200 hollow rockers
20 burpees pull-ups-each-all work at once

Scaling:
-scale back weight on barbell movements
-step ups or box jumps to lower box
-knees to elbow, knee raises, toes to post
-2x single unders


Tuesday – 31Dec2019

Tuesday – 31Dec2019

Skill
Handstand Pushup Practice
-Kipping
-holds
-negatives
“Father Time” (Time)
2 Rounds
1200m Run
31 Handstand Pushups
31 Front Squats (95,65)
1200m Row

L3: HSPU To ABmat
L2: HSPU off Box, 21 reps
L1: Pike Pushups, 15 reps

Mobility
Use remaining class time to use lax ball upper body for pliability or self massage upper body

Monday – 30Dec2019

Monday – 30Dec2019

“InTENtional” (Time)
10 Rounds
10 Air squats(even) Squat Jumps (odd)
10 Wide grip Push ups (even) Triangle Push Ups (odd)
10 Situps (even) Vups(odd)
10 KB Swings (even) KB SDHP (odd)
10 Mountain Climber Crunch inside (even) outside (odd)
10 Cal Bike (even) Row (odd)

Scaling:
-Pushups with hands on elevated box
-Use KB Weight where you can keep KBS and SDHP unbroken

Extra Endurance
Accumulate 100cal Row or Bike With Partner:
(Partner not rowing does single unders)

Saturday – 28Dec2019

Saturday – 28Dec2019

“Reindeer Games” (Time)
Teams of Two
On a running clock
Min 0:00-12:00
4 Rope Climbs
16 Squat Snatch
Run 200m
Min 12:00-24:00
6 Rope Climbs
10 Squat Snatch
Run 400m
Min 24:00-36:00
8 Rope Climbs
4 Squat Snatch
Run 600m

Rx+: (95/65), (135/95), (185/125)
Rx: (75/45), (115/75), (165/105)
L2: (55/35), (85/55), (105/70), 2 Partner Assisted Pull-ups= 1 Rope
L1: Squat Cleans (85/65), (115/80), (145/95), Stand on Band PU/Elevated Ring Row 3=1 Rope

After Party
Core Strength:
-4x150ft KB Front Rack Carry (Heavy)
-3x1min plank

Friday – 27Dec2019

Friday – 27Dec2019

Split Jerk (7×2)
-Hold last rep for 3 seconds in the catch
-Add weight and build to a heavy but not maximal weight
-Work on foot position and speed under the bar
“Stinger” (Time)
18-15-12-9-6-3
Push Jerk (115,80)
Toe 2 Bars

L3: (95,60), Knee to elbow
L2: (75,40), hanging knee raises
L1: Light DB Push Press, toes to post

After Party
Pulling Strength:
-Seated banded face pull – 3×20
-KB Shrug – 3×15 w/pause at top

Thursday – 26Dec2019

Thursday – 26Dec2019

Warm-up
Max Plank Contest(5 Minute cut off)
-perform 2 sets of :30 before attempting max hold-
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

L3: Box jumps to lower box or plate, 75% bodyweight
L2: Step ups to Rx Box, 50% bodyweight
L1: Step ups to lower box or plate,
Accessories
Posterior Chain EMOM10:
Odd Mins – 12 Russian KBS
Even Mins – 40 Sec Glute Bridge hold

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