WOD

Friday – 13Dec2019

Friday – 13Dec2019

Romanian Deadlift (10×10)
Off the Rack at knee level and lower to about 4 inches off ground
Hyper focus on hamstrings and glutes
Perform a set every 2:00
Add 10-20#’s from last week
Use the same weight across all sets unless you find it way too easy
Last week – Failure is encouraged – last few sets of 8-10 is okay – finish strong though
“Baracuta” (AMRAP – Rounds and Reps)
AMRAP 9
20 Back Rack Reverse Lunges (95,65)
20 Barbell Lateral Hops (10 each side)

L3: (75,45)
L2: (55,35)
L1: DB Lunges (25,15), Step over DB

After Party
Aerobic Conditioning:
8x200m run (1:1 work:rest)

Wednesday – 11Dec2019

Wednesday – 11Dec2019

Back Squat (10×10)
Perform a set every 2:00
Add 10-20lbs from last week
Use the same weight across all sets unless you find it way too easy
Each week for the next 6 weeks you will increase the load from 10-20# per week
Last week – Failure is encouraged – last few sets of 8-10 is okay – finish strong though
Jeremy (Time)
21-15-9
Overhead Squats, 95# / 65#
Burpees

*Pick a weight you can go almost unbroken on the squats*

L3: (75,45)
L2: (55,35)
L1: Front Squat

*10min cap*

After Party
EMOM12:
Odd Mins – 10 KB Goblet Squats
Even Mins – 12 Alternating DB Snatch

Tuesday – 10Dec2019

Tuesday – 10Dec2019

Skill
Practice:
-Kipping
-Kipping Knee Up
-Knee up, Toe 2 Bar, Knee up
-Toe 2 Bar, Knee up, Toe 2 Bar
(Even if you have T2B, use the other progressions to warm up to a full T2B
“BobCat” (Time)
AMRAP 20
20-18-16-14-12-10-8-6-4-2
Toe 2 Bar
200m Run after each Round
20 Minute Cap

Score is Total toe 2 bars

Rx+: Wear a weighted vest
L3: Knee to Elbow
L2: Hanging Knee Raises (No Kipping)
L1: Straight leg abmat situps

After Party
Lower Back Strength:
-KB Side Bends – 3x20each side
-Good morning – 4×15

Monday – 09Dec2019

Monday – 09Dec2019

Power Clean (10×1)
Every :90 Seconds for 10 Sets
Work up to a MAX for the day
“Power Bar” (Time)
10-9-8-7-6-5-4-3-2-1
Power Clean (135,95)
Hand Release Pushups

L3: (115,75)
L2: (95,55)
L1: (75,45)

After Party
Oly Accessory Work:
-Clean Pull (3 sec pause at knee) – 4×5
-Snatch Grip Push Press – 3×15

Friday – 06Dec2019

Friday – 06Dec2019

Skill
Kipping HSPU Practice between warmup and WOD
“Challenger” (AMRAP – Rounds and Reps)
AMRAP 7
5 HSPU
10 Burpees

L3: HSPU to Ab-Mat
L2: Pike Push-Ups off box
L1: Pike Push-Up

Push Press (10×10)
-Perform a set every 2:00
-Add 10-20#’s from last week
-Use the same weight across all sets unless you find it way too easy
-Each week for the next 6 weeks you will increase the load from 10-20# per week
-Now we are getting close to failure on the last sets
Cash Out
Time Permitting:
-Spend 5-10mins using lax ball on rotator cuff and shoulder

Thursday – 05Dec2019

Thursday – 05Dec2019

Romanian Deadlift (10×10)
-Off the Rack at knee level and lower to about 4 inches off ground
-Hyper focus on hamstrings and glutes—
-Perform a set every 2:00
-Add 10-20#’s from last week
-Use the same weight across all sets unless you find it way too easy
-Each week for the next 6 weeks you will increase the load from 10-20# per week
-Now we are getting close to failure on the last sets
“Big Block” (Time)
21-15-9
KB Swings (70,53)
Toe 2 Bars
400m Run

L3: (53,44), Knee to Elbow
L2: (44,35), Hanging Knee Raise
L1: (35,26), Straight Leg Ab-Mat Sit-Up

After Party
Aerobic Conditioning:
EMOM12:
-Even Mins – 6-8cal row
-Odd Mins – 6-8cal bike

Wednesday – 04Dec2019

Wednesday – 04Dec2019

“Daytona 500” (Time)
2 Rounds for time:
50 Cal Row
50 Hollow Rockers
50 Box Jumps (24,20)
50 Pushups
50 Walking Lunges

L3: Push-Ups off box, Jump to lower box
L2: DB Bench Press, Jump to plate
L1: Step-Ups

After Party
Carrying/Core Strength:
EMOM14:
Odd Mins – 100ft KB Front Rack Carry (Heavy)
Even Mins – 40sec Plank

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