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12/29/2016

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Warm Up:

Fish Game on Rower

W.O.D.

Guys and Girls will be split into 2 groups:

  • Heavy Farmer Carry Relay
  • Sled Push Relay

Both groups will start on opposite stations and then switch after they have finished the current station

then,

Assasult Bike Conga Line

  • We will take turns sprinting on the Assault Bike until all of the guys have performed 3 sets of 20 cals and the ladies have gotten 3 sets of 15 cals.

Cashout

3 sets:

  • 30 sec Seated Toe Raise
  • 30 sec V-Ups/Shotguns/Deadbugs
  • 30 sec Hollow Hold

rest 90 sec

12/28/2016

By: 0

Warm Up:

10 min:

  • 15 Band Good Mornings
  • 10 DB External Rotations/arm
  • 1 Arm Farmer Carry + 10 x 1 Arm Russian KBS

Strength:

  • RDL 3×5 – Pause 3 sec in Bottom (off floor)
  • Pause Bench Press 3×5 – Pause 3 sec at Chest
  • Ring Rows 3 x Max Reps w/ 3 sec Hold at Top

Conditioning:

12 min AMRAP:

  • 5 Wall Balls 20/14
  • 3 Burpees
  • 1 Power Clean 185/125

12/27/2016

By: 0

Warm Up:

6 min EMOM:

  • Odd) 30 sec Push Up Shoulder Taps
  • Even) 30 sec Dead Bugs

Conditioning:

4 min AMRAP:

  • 8 Overhead Squats
  • 8 Chest to Bar Pull Ups
  • 8 Burpees over Bar

rest 4 min

4 min AMRAP:

  • 250m Row
  • 50 Double unders

rest 4 min

4 min AMRAP:

  • Ascending Ladder (3,6,9,12…)
    • Toes to Bar
    • KBS
    • Box Jumps

Cashout: 

Tabata Seated Russian Twist

12/26/2016

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Warm Up:

10 min:

  • 8 Bulgarian Split Squat Rock Backs/Side
  • 10 Powell Raises/Arm
  • 30 sec Ring Handcuff Stretch

Strength:

  • Pause Back Squat 3×5 – Pause 3 sec in Bottom
  • Dips 3 x Max Reps – Pause 3 sec @ Top and Bottom of Dip
  • Strict Pull Ups 3 x Max Reps – Pause 3 sec w/ Chin Over Bar

Conditioning:

  • 30-20-10
    • KB Front Rack Reverse Lunges
    • 1 Arm Press (15/arm, 10/arm, 5/arm)

12/22/2016

By: 0

Warm Up:

Tabata

  • Odd) Push Up Shoulder Taps
  • Even) Shotguns

Conditioning:

Partner WOD – teams of 2:

Rowling w/ penalty

Partner 1 will try to land on exactly 100m, while partner 2 rests.  If partner 1 goes above or below 100m, they must perform one burpee box jump for every rep that they were off before partner 2 can begin their turn.

*1st team to 2000m wins

12/21/2016

By: 0

Warm Up:

10 min:

  • 10 One Arm High Pulls/Arm
  • 10 Barbell Sumo Good Mornings
  • 10 Seated DB External Rotations/side
  • 1 Arm Farmer Carry As Heavy As Possible x 2 Trips/Arm

Strength:

  • RDL 4×5@5111
  • Close Grip Bench Press 4×5 @5111

Conditioning:

3RFT:

  • 10 Supinated Bent Over Rows
  • 15 Ring Dips/Hand Release Push Ups
  • 20 Front Rack Reverse Lunges

12/20/2016

By: 0

Warm Up:

6 min EMOM:

  • Odd: 30 sec Chin Over Bar Hold
  • Even: 30 sec Hollow Hold

Conditioning:

2 sets – 3 min ON/OFF:

  • 30 Wall Balls
  • 20 Cal Row
  • 10 Muscle Ups/Burpee Pull Ups

and

  • 40 Double Unders
  • 30 KBS
  • 20 Toes to Bar/Knees to Elbows/Sit Ups

Cashout;

3 sets:

  • 30 sec Side Plank
  • 30 sec Plank
  • 30 sec Side Plank

12/19/2016

By: 0

Warm Up: 

10 min:

  • 8 Side Step Ups/Side
  • 10 Eccentric Ankle Dorsiflexion/Side
  • 1 Arm Overhead Carry as Heavy as Possible
  • Tricep Openers x 5 Each

Strength:

  • Back Squat 4×5 @5111
  • Strict Pull Ups 4×5 @5111

Conditioning:

10 min AMRAP:

  • 5 Push Press 135/95
  • 10 Deadlifts 135/95
  • 10 Goblet Step Ups 53/35