Wods

Tuesday December 10, 2019

Tuesday WOD
Strength
Squat Clean (1x12 @ 60-65%)
Performed as 12 quality singles
Metcon (AMRAP - Rounds)
EMOM x 20min
10 min:
1) :40 Max DB Box Step Ups (24/20"),(Rx 35/25)/(Rx+ 50/35)*
2) 40 Double Unders
-INTO-
10 min:
1) :40 Max DB Burpee Deadlifts*
2) 8 Box Jump Overs (24/20")

Score is number of reps of Step Ups and Burpee Deadlifts
*Two DBs are used

Monday December 9, 2019

Monday WOD
Strength
Strict Press (4x6)
Building to a heavy 6 reps
Metcon
Metcon (Time)
10 rounds for time:
2 strict HSPU
4 Chest To Bar
6 Air Squats

-16 Minute Soft Cap-
Scales:
Seated Strict Alt DB Press (2 each arm)
Pull-ups/Ring rows

Sunday December 8, 2019

Sunday
Warm-up
Partner Warm-Up!
With a partner, grab a medball to share, and run 400m- switching who holds the medball whenever!

When they come in, put the medball away and one partner grabs a barbell!

1 ROUND:
P1: 5 RDL + 5 Hang Muscle Clean + 5 Hang Power Clean
P2: Spider Lunges & Bootstraps until P1 is done
Then switch roles!

1 ROUND:
P1: 10 Scap Pull-Ups + 5 Kip Swings + 5 Toes-to-Something
P2: Banded Face Pulls & Banded Lat Pull-Downs until P1 is done
Then switch roles!
Partner Workout
Metcon (Time)
FOR TIME
200m Sprint
30 Hang Power Clean (135/95)|(95/65)
50 Toes 2 Bar
200m Sprint

-Rest 1:00-

200m Sprint
30 Power Clean (155/105)|(115/75)
40 Toes 2 Bar
200m Sprint

-Rest 1:00-

200m Sprint
30 Squat Clean (185/135)|(135/95)
30 Toes 2 Bar
200m Sprint

*P1 works while P2 rests. Workout must be completed in order. Partner can split the Cleans and TTB any way. For the 200m sprint, each partner must run 100m while the other partner rests.
Optional Cool Down
FOR RECOVERY*
3:00 Banded Hamstring Stretch
3:00 Forearm Smash

*For both exercises, perform 1:30 on one side then 1:30 on the opposite side.

Saturday December 7, 2019

Saturday WOD
Partner Metcon
Metcon (AMRAP - Rounds and Reps)
Partner Workout: In teams of 2

27 min Amrap:
400m Run
40 Wall Balls 20/14
40 Cal Row
40 Med Ball Slams 50/35

-Partition anyway-
1 rep per 100m

Friday December 6, 2019

Friday WOD
Strength
Back Squat (2x8)
2x8 Starting at 60%,
Building every set, start low with no fails
Record heaviest 8
Back Squat (3x6)
3x6 Up to 75%
Building every set, start low with no fails
Record heaviest 6
Metcon
Metcon (Time)
4 Rounds For Time:
15 Box Jump Overs, 24/20"
12 Ring dips
9 Clean and jerks, 135/95#

- 18 min hard cap-

Thursday December 5, 2019

Thursday 12/05/19
Skill
10min: Metcon (No Measure)
Super Set: 3 sets:
3-5 Strict TTB
4 Front Foot Elevated Split Squats (each leg)*
*Front foot on 3-4in plate. Can add weight if wanted.
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP x 18 min
30 Goblet Squat (1 DB 35/25#)
20 Weighted Situps (With same DB)
30 Deficit Pushups (@ 2-4inch plate)
10 TTB
Scales:
Lighter weight or no weight
Regular Push-ups, Push-ups on knees
Hanging knee raises, V-ups

Wednesday December 4, 2019

Wednesday 12/4/19
Strength
Squat Snatch (1x12 @ 60-65%)
Performed as singles. Technique over weight here.
Skill
Metcon (No Measure)
Complete 3 sets:
1. 3 HSPU Negatives ( 3 sec down/ kick off)
2. :30 Sec Hollow Body Plank
Superset movements
Metcon
Metcon (Time)
For Time:
3 rounds:
10 OH Lunge (115/75#)
200m Run
5 Strict HSPU

-INTO-

3 rounds:
10 Floor Press
200m Run
5 Strict Ring Dips

Tuesday December 3, 2019

WOD 12/03/2019
Superset
3 Sets for quality. With a 10 minute cap
Turkish Get Up
Turkish Get Ups x 2 ( each side)
Russian KBS
Russian KB Swings x 6
Metcon
Metcon (Time)
Every 5 min For 25min ( 5 sets)

12/9 Cal Assault Bike
20 Single Arm KB Suitcase Deadlifts 53/35 (10 each arm)
9 Burpees Over the KB
20 Single Arm KB Push Press 53/35 ( 10 each arm)

*Volume should be completed in the time allowed or movements and weights should be scaled accordingly.
*Score is slowest round

Monday December 2, 2019

WOD 12/02/2019
Strength
Deadlift (5,5,5,5,5)
We aren’t looking for a 5 rep max, just something heavy. Use sets to build. Should roughly get to about 75%. 10-15 minutes
Metcon
Metcon (AMRAP - Reps)
12min AMRAP:

6-4-2
Thrusters (75/55)
Pull-ups

+ Max Effort Wall balls (20/14)
@ every 2 min mark start over with thrusters and pull-ups (6-4-2)

Eg: @ min 2,4,6,8,10
* score is Wall balls

Sunday December 1, 2019

Sunday
Warm-up
AMRAP x 5 MINUTES
10/6 Cal Bike
5 Inchworms + Push-Up
10 Plank Walkouts*
10 DBL DB Curl to Press
10 DB DL
*Plank Walkout: Starting on Hands in the top of a Push-Up, athlete lowers down onto elbows in a plank, and then comes back up to hands. Alternate which elbow goes down to the ground first each rep.

Grab a PVC Pipe and Lacrosse Ball!

2 ROUNDS:
:30-:45 Pec Mash with Lacrosse Ball (each side)*
:30-:45 Chin-Up Grip Dead Hang on Pull-Up Bar
:30-:45 Shoulder Mash with Lacrosse Ball (each side)**
10 PVC Pass Thrus

*Pec Mash: Leaning up against the Pull-Up Rig with the lacrosse ball on one side of the chest (between the chest and the Rig), raise the arm up overhead and lower it.
**Shoulder Mash: Leaning with the back up against a wall with the lacrosse ball between the shoulder blade and spine, raise the arm overhead and lower it.
Strength
Bench Press (10-8-6-8-10)
10-8-6-8-10
Bench Press*

*Increase load in the first 10-8-6...on the way back up for 8-10 try to beat your first lifts at 10-8.
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 4 MINUTES
2 DBL DB Snatch (45/30)|(35/20)
2 DBL DB Hang Squat Clean
2 DBL DB Split Jerks

-Rest 1:00-

AMRAP x 3 MINUTES
1 DBL DB Snatch (45/30)|(35/20)
1 DBL DB Hang Squat Clean
1 DBL DB Split Jerks
Score is combined rounds and reps from both AMRAPs.

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