Archive | December, 2017

Friday’s WOD

Friday

Warm-Up
5 – 4 – 3 – 2 – 1
Hang Power Clean
Hang Clean
Thruster

Strength:
1-1-1-1-1
Clean + Front Squat

WOD:
“Hollyman”
30 Rounds For Time
5 WallBalls
3 HSPU
1 Power Clean (225/155)

TIMECAP 35min

Extra Work:
EMOM 15
10/7 Calorie Bike

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Thursday’s WOD

Thursday

Warm-Up
3 Rounds
250m Row
10 Romanian Deadlifts
10 Squats with 3 Sec Decent

Endurance:
Max Cal on Bike/Rower
:30 on 1:30 off for 10 Rounds

WOD:
As Far as Possible in 10min
10-20-30-40-50…
Double Unders
Deadlift (185/135)

Extra Work:
15min Rope Climb Work
-L sit Climb
-Legless Rope Climb
-Rope Climb
-Partial Rope Climb

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Wednesday’s WOD

Wednesday

Warm-Up
4 Rounds
10 PassThrus w Band
10 Band Windmills
10 Therapy Squats

Strength:
1-1-1-1-1
Snatch + OHS

WOD:
AMRAP 12
12 DB Snatches (50/35)
12 Burpee Box Jump Overs (24/20)

Extra Work:
EMOM 12 alternating
a) Left OH KB 50ft Walk
b) Right OH KB 50ft Walk

 

 

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Tuesday’s WOD

Tuesday:

Warm-Up
10min of:
8 Tap Swings
8 Lunges
16 Single Unders

Strength:
Back Squat 50 Reps at Bodyweight
TIMECAP 15min

WOD:
40 – 30 – 20 – 10
Double Unders
Pull-ups
Squats
Push-ups

TIMECAP 18min

Extra Work:
EMOM 15, alt.
a) 4 Strict HSPU
b) 8 T2B
c) 12 Back Ext.

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Friday’s WOD

Friday

Warm-Up
3 Rounds
8 Med Ball Cleans
8 Med Ball Push-ups
8 Empty Bar Cleans
8 Hang Cleans

12 Days of Christmas
1, 2-1, 3-2-1….

1 HSPU
2 Thrusters (75/55)
3 Push Press (75/55)\
4 Power snatches (75/55)
5 Power cleans (75/55)
6 Kettle Bell Swings (53/35)
7 pull-ups
8 Wallballs (20/14)
9 box Jumps (24/20)
10 Double Unders
11 Front Squats (75/55)
12 Mason Twists (20/14)

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