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1/6/2021

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Warm up – 10 min:

  • 10 Nerve Floss/side
  • 15 Rocking Hip Flexor Mob/side
  • 10 DF Cuban Press
  • Band Shoulder Series

Strength:

  • Deadlift 3×6 @3RIR
  • Bench Press 3×6 @3RIR
  • Pause Ring Rows 3×10

Conditioning: 

Partner WOD – 5RFT:

  • 50 ft. Synchro 1 Arm Overhead Walking Lunge
  • 50 Double Unders Each

1/5/2021

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Skill
Ring Muscle up

  • Self spotted Ring Muscle up
  • Banded Transition drill
  • False grip Ring Pull up
  • Ring Thing/Assisted Pull up/Dip machine
  • Negatives
  • Strict Muscle up

Conditioning: 

20 min EMOM:

  1. 1-8 Muscle Ups/Pull ups/100m Ski
  2. 10-20 DB Snatch
  3. 5-12 Lateral Burpees over DB
  4. Rest

12/31/2020 – One Class @ Noon

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Note: 

There will only be one class today @ Noon

W.O.D.

“Baby Yoda”

Partner WOD – For Time:
• 100 Double Unders (Torso of body)
• 75/50 Calories on a Machine (Head)
• 50 Synchro DB Snatch (Ears)
• 100 Double Unders (Arms)
• 75/50 Calories on a Machine (Hands)
• 50 Synchro Sit ups (Legs)
• 100 Double Unders (Feet)
• 75/50 Calories on a Machine (Eyes)
• 50 Synchro DB Snatch (Nose)
• 100 Double Unders (Mouth)
• 75/50 Calories on a Machine (Add your own flair)
• 50 Synchro Sit ups (Add your own flair )

Split the reps unless they are synchro

Each movement is matched with a portion of Baby Yoda. You will draw that portion of Grogu after you finish each movement.

One you complete each movement, you may move to your board and draw the next part of him- you cannot move from one exercise to the next until ALL reps have been completed for that movement and you draw that portion of Baby Yoda.

There are two scores for this workout – 1. Fastest time to complete the Drawing and 2. Best Baby Yoda drawing

12/30/2020

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Warm up – 10 min: 

  • 10 Nerve floss/side
  • 10 Single Leg RDL/Leg
  • 10 DF Cuban Press
  • Band Shoulder Series

Strength:

  • RDL 3×10 @31X1
  • DB Bench Press 3×10 @31X1
  • Pause Ring Rows 3×10

Conditioning: 

Partner WOD – 12 min AMRAP:

  • 32 Step Ups
  • 16 Bar Facing Burpees
  • 8 Power Cleans

Split the reps

12/29/2020

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Skill:

Toes to Bar

  • Kneeling straight arm pull downs
  • Barbell lying toes to bar/reverse crunch
  • Bar taps
  • Knees to elbow
  • Toes to PVC
  • Toes to Bar

Conditioning:

Partner WOD – 20 min AMRAP:

  • 14/12 Cal Row
  • 10 Single Arm DB Hang Clean & Jerk (5/arm)
  • 8 Toes to Bar/Knees to Elbow/Sit ups

Alternate rounds

12/28/2020

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Warm up – 10 min: 

  • 15 Rocking Hip Flexor Mob/side
  • 10 Cossacks + 10 Pause Goblet Squats
  • 60 sec Close Grip Bar Hang
  • 1 Arm Overhead Carry

Strength:

  • Back Squat 3×5 @33X1

Conditioning:

5 sets – 2 min ON/OFF:

  • 50 Double Unders
  • Max rounds of:
    • 5 Strict Pull ups
    • 10 Push ups
    • 16 Body weight Reverse Lunges

Pick up where you left off on previous round

Score is total # of rounds of body weight triplet