WOD: 12/31/19

SCHEDULE – New Years Eve: 5:30am, 8:00am, 9:00am & 3:30pm

New Years Day: Closed.

Conditioning
“New Year Challenge WOD”
For time:
20 Front Squats (115, 75)
20 Power Snatch (115, 75)
20 C2B Pull-ups
20 Perfect Push Ups
20 Toes-2-Bar
20 Power Cleans (115, 75)
30 Box Jump w. step down (24, 20)
20 KB Swing (70, 53)
20 Push Press (115, 75)
20 Calorie Bike
Rx+:(135, 95) (strict Pull UP and HSPU)

30:00 Time Cap

WOD: 12/30/19

Strength
1) Sumo Deadlift against a band: Build to a heavy set of 3 in 8 sets.
– Goal: Build to 75-80% of 1RM (non-banded) achieved on 10/21.
– Rx+: Build to a 1RM
2) Glute Hip Thrust: 3 x 10
3) DB Forward + Reverse Lunges: 3 x 8 each (forward + reverse = 1 rep).

Conditioning
50/40 Calorie Bike – as fast as possible

Extra Credit
1) Single Leg Banded Hamstring Leg Curls: 3 x 30 each. No rest.
2) Rx+ Additional Training: Sledpull holding a medball: 8 x 60 yards, AHAP

WOD: 12/28/19

Olympic
Work to a heavy Snatch or Clean & Jerk

Conditioning
”Strongman Saturday”
– Heavy Sledpush
– Heavy Farmer Carry
– Stone to Shoulder or Over shoulder
– Slosh Press/Hold
– Tire Flips
– Heavy DBall Carry against stomach
– Wheelbarrow
– Yoke Carry
*Done as AMRAP 20 with stations. Athletes can choose how much work to perform of each
*You are NOT limited to only these options

*Alternate Workout:
AMRAP 20 with a partner:
50 Meter Farmer Carry (70, 53)
10 Reverse Goblet Lunges (53, 35) (10 reps each leg)
10 1-Arm KB Rows (53, 35) (10 reps each arm)
*One athlete completes a FULL round at a time while their partner rests.

WOD: 12/27/19

Skill/Stability/Strength 
Bench Press: Build to a 1RM in 10 sets
– sets should look like 5-4-3-2-1-1-1..
– 3-4 singles over 90% of 1RM
– Last tested on 8/23
– Make sure spotters are in place
Rx+ Additional Training (not on class time): Bent-over Barbell Rows: 4 x 12. 

Conditioning
Every 3:00 x 5 sets:
10 C2B Pull-ups
15 Push-ups
45 Double Unders

Extra Credit
Prone Lateral Raises: 3 x 30

WOD: 12/24/19

Holiday Schedule: No afternoon classes today.  No classes Christmas Day.

WOD
12 days of Christmas WOD

1 Say “MERRY CHRISTMAS!”
2 overhead squats
3 shoulder to overhead
4 power cleans
5 deadlifts
6 burpees
7 push-ups h/r
8 air squats
9 sit ups
10 wallballs
11 pull-ups
12 jumping heel clicks

The order is the same as the song: 1. 2, 1. 3, 2, 1. 4, 3, 2, 1. 5, 4, 3, 2, 1. And so on…

Choose your load for the barbell.

Have some fun!

WOD: 12/23/19

Skill/Stability/Strength
Power Clean: Build to a 1RM in 10 sets.

Conditioning
”Kiss the Sky”
3 RFT:
12 Burpees
12 DB Front Squat (50, 35)
*After 3RFT is complete REST 6:00 and then complete this workout again

*Score = 1st time

Extra Credit
1) AMRAP 5:
Glute Circuit – X-Band Walks x 5 right + 5 Left
Single Leg Front Elevated Glute Hip Thrusts x 5 each.

2) Rx+ Extra Training: Back Squat w/3 count pause – Build to a heavy single in 7 sets.

WOD: 12/21/19

HOLIDAY SCHEDULE: Next week we will be closed for the afternoon classes on Christmas Eve, and closed all day on Christmas Day.  We will follow the same pattern for New Years Eve and New Years Day.  

Olympic
Work to a heavy Snatch or Clean & Jerk from the low hang (2″ from floor)

Conditioning
AMRAP 20 with a partner:
50 Wall balls (20, 14)
50 Calorie Row
25 Strict Handstand Push-ups
*One person works – split as desired.
Then when recovered,
AMRAP 5 of ”Bodybuilding:”
10 DB Hammer Curls
10 Double KB RDLs
20 Plate Russian Twists (total)
*Done individuals – not with a partner
Rx+: (30, 20) (Calorie Ski Erg or Bike)

WOD: 12/20/19

HOLIDAY SCHEDULE: Next week we will be closed for the afternoon classes on Christmas Eve, and closed all day on Christmas Day.  We will follow the same pattern for New Years Eve and New Years Day.  

Skill/Stability/Strength
1) Chin-up: Accumulate 30-45 Reps
– Rx+:(Band Resisted Pull-ups)
– Scaling: Partner Assisted Pull-ups or Ring Rows
– Rest 60-90s between sets.

2) Rollback Triceps Extensions: 1/5 x 10. Rest 60s.
– 1 Warm-up set then 5 challenging ”work sets”

Conditioning
AMRAP 9:
12 Hang Power Cleans (135, 95)
9 Push Press (135, 95)
6 C2B Pull-ups

Extra Credit
1) Prone Rear Lateral Raises: 3 x 30. Rest 60s.
– can be done on a flat bench or incline benchRx+ Extra Training
2) Rx+ extra training, to be done 2:00 after 1st AMRAP:
AMRAP 9:
12 Hang Power Snatch (115, 75)
9 Overhead Squats (115, 75)
6 Bar Muscle-ups

WOD: 12/19/19

Skill/Stability/Strength
Deadlift: Build to a challenging, but perfect set of 3 in 10 sets.
– Reset reps – no touch n go
– PERFECT form on each rep – neutral spine/head neutral
– Goal – beat last weeks weight

Conditioning
For time:
100 Goblet Squats (70, 53)
*Every minute on the minute complete: 30 Double Unders

10:00 Time Cap

Rest as needed.
E) Extra Credit (55:00 – 60:00)
1) Front Rack Carry: 5 Minutes of Max 50 ft. Trips – light KBS/Abs tight/Elbows in front
2) Rx+ Extra Training: Seated Dynamic Box Jumps – Accumulate 30 Jumps. Rest 30-45s.
3) Rx+ Extra Training:
3 Rounds of:
30 Banded Pull-throughs
30 Double Leg Banded Leg Curls

WOD: 12/17/19

Skill/Stability/Strength
1a) Split Stance Landmine Press: 1/3 x 6-8 ea. No rest.
1b) 1-Arm KB Row w. rotation: 1/3 x 8-10 ea. No rest.
1c) Alternating DB Curls: 1/3 x 10 ea. Rest 60s.
– This a triset – you go from 1a to 1b to 1c then rest 60s.
– 1 Warm-up set then 3 ”work sets”
– All sets should be challenging

Conditioning
5 Rounds:
21 Abmat Sit-ups
15 KB Swings (53, 35)
9 Burpees
Rest 60s after each round
Rx+:(T2B for abmat Sit-ups)

*20:00 Time Cap

Extra Credit
AMRAP 5:
”Traps & Triceps”
8 Heavy DB shrugs
16 banded pushdowns

WOD: 12/16/19

Skill/Stability/Strength
1) Front Box Squat – Regular Stance/Parallel Box (13-15”): Build to a heavy set of 3 in 8 sets.
– Sit Back on the box slightly – no touch n go
– Lumbar tight
– Control Eccentric/Explode through concentric range of motion
– Shoot for 80-85% of Front Squat 1RM if known

2) Squat Clean Thruster: Build to Metcon weight in 3 sets.
Rx+: Build to a heavy 1 in 8 sets, every 60s.

Conditioning
”Firestorm”
In an 8:00 Window:
1k Row
Remaining time AMRAP:
Squat Clean Thrusters (135, 95)
Rx+:(155, 105)
*Score = total reps

Extra Credit
AMRAP 5:
1) Glute Circuit – X-Band Walks x 5 right + 5 Left
Single Leg Glute Hip Thrusts – Front Foot Elevated x 5 each.

2) Rx+ Additional Training
AMRAP 10:
Sledpull Powerwalk x 60 yards @AHAP
Crossbody Carry x 60 yards

WOD: 12/14/19

Olympic
Work to a heavy Snatch or Clean & Jerk from the Hi Hang

Conditioning
In teams of 3 – AMRAP 30:
Buy-in:
800 Meter Farmer Carry
Then with the remaining time Max Rounds of:
30 Box Jump Overs (24, 20)
30 Power Cleans (135, 95)
30 Strict Handstand Push-ups
*ALL WORK is split as needed with one person working at a time.

Extra Credit
1a) Barbell Curls 21s: 3 x 21. No rest.
1b) Push-ups: 3 x 21

WOD: 12/13/19

Skill/Stability/Strength
1) Strict Pull-up: Accumulate 30-45 Reps
– Rx+:(Band Resisted Pull-ups – 40 Reps)
– Scaled: Partner Assisted Chin-up or Ring Rows

2) Rollback Triceps Extensions: 1/4 x 15.

Conditioning
AMRAP 6:
9 Bent-over Barbell Rows (95, 65)
9 Toes-2-Bar

Proceed right into ”extra credit”

Extra Credit
1) Banded Y-T-A-T: 3 x 10. Rest 60s.
– 1 rep = Y-T-A-T
2) Rx+ Extra Training
Accumulate 100 reps of:
Double DB Bent-over Rows
DB Bench Press
Barbell Curls

WOD: 12/12/19

Skill/Stability/Strength
Deadlift:  Build to a challenging, but perfect set of 3 in 10 sets.
– Reset reps – no touch n go
– PERFECT form on each rep – neutral spine/head neutral

Conditioning
21 Front Squats (155, 105)
21 Calorie Bike
100 Double Unders
Rest 3:00
15 Front Squats (185, 125)
15 Calorie Bike
75 Double Unders
Rest 3:00
9 Front Squats (225, 155)
9 Calorie Bike
50 Double Unders

Alternate Options:
Assault Bike – 180′ Sledpush Sprint (medium weight) (60′ x 3 trips)
OR
30-20-10 Calories Rower
OR
300 Meter Sprint after each
*Each section is TIME CAPPED at 6:00

Extra Credit
1) Seated Dynamic Box Jumps – Accumulate 30 Jumps. Rest 30-45s.
2) 800 Meter light Sledpull Powerwalk

 

WOD: 12/10/19

Skill/Stability/Strength
Bench Press – close grip: 7 sets to work to a heavy 4
– Slightly inside of shoulder width
– Shoot for 85% of 1RM if Known
– Beginners: Only add weight if form permits.
.
Conditioning
For time:
30-20-10
DB Hang Power Cleans (50s, 35s)
Push-ups
Rx+: Start with 40

20:00 Time Cap

Extra Credit
1) Ring Rows: 4 x 15
2) Rx+ :Extra Training: Ring Muscle-up Work – Accumulate 20-30 Total reps or work on Muscle Up Drills for 5 minutes

WOD: 12/9/19

Skill/Stability/Strength
Box Squat – Wide Stance/Parallel Box (13-15”): Build to a heavy set of 5 in 7 sets.
– Sit Back on the box slightly – no touch n go
– Lumbar tight – vertical shin if possible
– Control Eccentric/Explode through concentric range of motion
– You’ll see this next week for a 3RM
– Shoot for 80% of Box Squat 1RM if known

Conditioning
”Karen”
For time:
150 Wall balls (20, 14) (10’, 9’)

11:00 Cap
*We will run two heats and have athletes judge each other like an Open WOD.

Extra Credit
1)Rx+ Extra Training after Box Squats
EMOM 8: 2 Touch n Go Power Cleans.
*Goal exceed last weeks weight
2) Prone Banded Hamstring Curls x 100 total reps. Rest as needed.

WOD: 12/7/19

Olympic
Work to a heavy Snatch or Clean & Jerk

Conditioning
AMRAP 20 with a partner – ascending reps:
3 Deadlifts (225, 155)
3 Burpee Pull-ups
150 Meter Run
6 Deadlifts (225, 155)
6 Burpee Pull-ups
150 Meter Run
9 Deadlifts (225, 155)
9 Burpee Pull-ups
150 Meter Run
And so…
*One person works – split as desired.

Extra Aerobic Training
AMRAP 20:
500 Meter Row
400 Meter Run
2:00 Bike
@a conversational pace

Extra Credit
1a) Barbell Curls 21s: 3 x 21
1b) Push-ups: 3 x 21.