12/23/14

12/23 (TODAY) – Workout at lunch time.
12/24-1/2 – No workouts due to holiday closure.
01/05 – Normal workouts resume

If you are interested in still getting your burn on. I will doing a few Hero workouts and strength training during our holiday closure at a local gym. Shoot me a text or talk to me and we can coordinate.

Pre-WOD (Skills/Strength):
400m run for time.

WOD:
5RDS
10x Deadlifts (205/155)
1min Mountain Climbers
Rest 90sec.

Post-WOD (Challenge/Cool-down):
Stretching

12/22/14

12/22 & 12/23 – Both workouts during lunch hour; expect to sweat.
12/24-1/2 – No workouts due to holiday closure.
01/05 – Normal workouts resume

If you are interested in still getting your burn on. I will doing a few Hero workouts and strength training during our holiday closure at a local gym. Shoot me a text or talk to me and we can coordinate.

Pre-WOD (Skills/Strength):
Group Warm-up

WOD:
1 min- Max manmakers
2 RDS Cindy
2 min- Max Russian KB swings (24/16kg)
2 RDS Cindy
3 min- Max Sit ups (Goal: 100)
2 RDS Cindy
4 min- Max Mountain Climbers (Goal: 150)
2 RDS Cindy
5 min- Wall balls (14/20#) (Goal: 100)

Post-WOD (Challenge/Cool-down):
Stretching

12/18, 12/19 and Holiday schedule

12/18 (Today) – No workout due to end of year event for the entire HQ staff.
12/19 – Normal workout time. Nice little holiday burner before the weekend.
12/22 & 12/23 – Both workouts during lunch hour; expect to sweat.
12/24-1/2 – No workouts due to holiday closure.
01/05 – Normal workouts resume

If you are interested in still getting your burn on. I will doing a few Hero workouts and strength training during our holiday closure at a local gym. Shoot me a text or talk to me and we can coordinate.

WOD 12/19/14
Movement review.

WOD: Holiday Burner (Spartan Style)
1mile Run
50 Push-ups (Modified: Incline Press)
15 Back Squats (BW)
10 Burpees
100 Jumping Jacks
10 Burpees
15 Back Squats (BW)
50 Pull-ups (Modified: Ring Rows)
1mile Run

Post-WOD (Challenge/Cool-down):
Stretch

12/17/14

Pre-WOD (Skills/Strength):
2RDS
60sec Hollow Hold on Back Holding PVC
60sec Arch Hold Holding PVC
60sec Wall Walk into HS Hold

WOD:
16min EMOM Alternating
Odd: 40x Mountain Climbers
Even: 5x Thrusters

Post-WOD (Challenge/Cool-down):
Stretching

12/15/14

Pre-WOD (Skills/Strength):
8min EMOM Alternating
Odd: 3 Wall Walks
Even: 20 Split Jumps

WOD: Partnered
70 Deadlifts
60 Front Squats
50 Power Cleans
40 Box Jumps
30 Snatches
20 Toes to Bar
10 Burpee box overs

– Share a bar and switch every 5 reps.
– One works and one rests.
– Any time the working partner pausing during their 5 reps add a burpee box over to the last 10. For example: Working partner does not go unbroken on 5 snatches. Add a burpee for each break required to complete their set of 5.

Post-WOD (Challenge/Cool-down):
Stretch

12/10/14

Pre-WOD (Skills/Strength):
Shoulder warm-up as group

WOD:
800m Run
40 OHS (75/55)
20 Push-ups
30 OHS (75/55)
15 Push-ups
20 OHS (75/55)
10 Push-ups
800m Run

Post-WOD (Challenge/Cool-down):
Stretch

WOD 12/09/14

Pre-WOD (Skills/Strength):
20 Front Squats
– unbroken and moderately heavy weight
Rest 4mins
20 Push Jerk (no split)
– unbroken with same weight from the front squats

WOD:
3 RDS
5 Squat Clean Thrusters (115/85)
1min Mountain Climbers
REST 90sec

Post-WOD (Challenge/Cool-down):
ME L-sit from hang (Adv: parallets)
– Try to surpass 1min or greater in the hold.

WOD 12/08/14

Pre-WOD (Skills/Strength):
2x Tabata Altrernating
Flutter kicks
Arch Hold

WOD:
5 Rounds
4x Deadlifts
3x Hang Cleans
2x Thrusters
1x Push Jerk

– Go unbroken and increase weight each round

Post-WOD (Challenge/Cool-down):
800m cool down jog

WOD 12/05/14

Pre-WOD (Skills/Strength): 20min Cap
Bench Press
– Work up to 1rep max
– Work in partners/groups.
– Form trumps a heavier weight. Must get full range of motion.

-OR-

Deadlift
– Work up to 1rep max
– Work in partners/groups.
– Form trumps a heavier weight. Must get full range of motion.

WOD: Good and Bad
10mins of the BAD
– Spend 10mins improving a skill which you struggle with and/or hate.
– EX: Double unders, OHS, Handstands, etc.

10mins of the GOOD
– Spend 10mins refining a skill which you are proficient at and/or love.
– Try to improve your efficiency or number of reps/weight you can do.

Post-WOD (Challenge/Cool-down):
AB work with your coach