2020 12 23
Schedule Note
There will only be classes at 6 am, Noon and 5:30 pm today
W.O.D.
12 Days of Christmas WOD
- 100 meter Row/Run/Bike/Ski
- 20 Double Unders
- 3 Burpees
- 4 DB Thrusters
- 5 DB Power Cleans
- 6 Pull ups
- 7 Wall Balls
- 8 Toes to Bar/Hanging Knee Raises/Sit ups
- 9 KBS
- 10 Goblet Reverse Lunges
- 11 Box Jumps/Step ups
- 12 Devil’s Press
It goes like this:
100m Row
20 Double Unders, 100m Row
3 Burpees, 20 Double Unders, 100m Row
4 DB Thrusters, 3 Burpees, 20 Double Unders, 100m row
etc.
2020 12 22
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:
12 min EMOM:
- 10-20 Alternating DB Snatch
- 10-20 Push ups/Dips
- Rope Climb/Rope Pull
2020 12 21
Warm up – 10 min:
- 15 Pause Calf Raises
- 10 Cossacks + 10 Pause Goblet Squats
- 60 sec Close Grip Bar Hang
- 1 Arm Overhead Carry
Strength:
- Back Squat 3×5 @33X1
- Strict Pull ups 3 x Max Reps @30X3
Conditioning:
7 min AMRAP:
- 3 Clean & Jerks
- 21 Air Squats
- 42 Double Unders
2020 12 20
Partner WOD
For time:
2 sets:
- 20 Bench Press
- 20 Toes to Bar
- 100 Double Unders
immediately into 2 sets:
- 16 Bench Press @ Heavier Weight
- 30 Toes to Bar
- 100 Double Unders
immediately into 2 sets:
- 12 Bench Press @ Heavier Weight
- 40 Toes to Bar
- 100 Double Unders
Split the reps
To scale, do Knees to Elbows or keep the Toes to Bar reps equal to the Bench Press reps on all sets
2020 12 18
Warm up – 10 min:
- 15 Pause Calf Raises
- 10 Cossacks + 10 Pause Goblet Squats
- 1 Arm Overhead Carry
- 90 sec Rolling Plank
Strength:
- Front Squat from Floor 3×3-5
- Chest Supported Row 3×10-15 + 15 Band Pull Aparts
Conditioning:
“Vader”
Partner or solo options
3RFT:
- 24/17 Cal Row
- 21 Wall Balls
- 18 Alternating DB Snatch
- 15 Burpees over Rower
2020 12 17
Game:
Class choice
Conditioning:
6 sets – 90 sec ON/OFF:
- 250/200m Row
- Alternate between Handstand Hold & Ring Plank for Remainder
2020 12 16
Warm up – 10 min:
- 10 Nerve Floss/side
- 10 Single Leg RDL/Leg
- 10 DF Cuban Press
- Band Shoulder Series
Strength:
- Deadlift 3×5-10 – increase weight and decrease reps
- Bench Press 3×5-10 – increase weight and decrease reps
- Ring Rows 3×10-15
Conditioning:
Partner WOD – For time:
20-16-12-8-4:
- DB Hang Clean & Jerks
- Step Ups/Leg
Split the reps
2020 12 15
Skill:
Bar Muscle Up
- Kneeling straight arm band pull down
- Bar swing
- Hips to Bar
- Band transition drill
- Jumping Muscle up
- Banded Bar Muscle up
W.O.D.
20 min EMOM:
- 10-20 Cals on Machine
- 20-60 Double Unders
- # Muscle ups/Pull ups
- Rest
2020 12 14
Warm up – 10 min:
- 15 Rocking Hip Flexor Mob/side
- 60 sec Close Grip Bar Hang
- 10 DB Side Plank Rotations/side
- Band series
Strength:
- Back squat 3×5-10 – increase weight & decrease reps
Conditioning:
Partner WOD – 4 sets each:
- 5-10 Strict Pull ups
- 25 ft. Walking Lunge
- 10-30 Dips/Push ups – you choose variation
- 25 ft. Walking Lunge
alternate rounds
2020 12 13