Week of 12/26

As we are closed this next week please find workouts below for you to do on your own. Enjoy your holidays.

MONDAY 12/26
Pre-WOD (Skills/strength):
6×2 Strict Press
– Rest 1-2mins betweens sets
– As heavy as possible while maintaining correct positioning

WOD:
5RDS
10x Box Jumps
8x Burpees
6x Pull-ups

TUESDAY 12/27
Pre-WOD (Skills/strength):
4RDS
12x SL Deadlift (6x each leg)
12x Walking lunges w/ DB KB
12x DB KB Press

– Using lighter weight. Working on positioning (tight core) and muscle activation.

WOD: DT
5RDS
12x Deadlifts (155/105)
9x Hang Power Cleans
6x Push Jerks

WEDNESDAY 12/28
Pre-WOD (Skills/strength):
5RDS
6x Behind the Neck Push Press
8x Upright Row
12x Face Pulls

WOD:
12min EMOM
2x Snatch High pulls
1x Squat Snatch
1x Hang Squat Snatch
1x OHS

– Moderate to heavy weight. Focusing on extension up and getting under bar.

THURSDAY 12/29
No pre-work. Longer interval set.

WOD: 15RDS
500m Row
2mins Rest

– 500m should be near all out. ~90% effort.
– Focusing on maintaining equal splits per 500m.
– Complete 8-12x “perfect” push-ups during the rest each round.

FRIDAY 12/30
Pre-WOD (Skills/strength):
16min EMOM – alternating
Odd: 3-6x Wall Walks
Even: 12x Knee Tucks or 12x TTB

WOD:
5-5-5-5-5-5
Deadlifts

12/22/16

Pre-WOD (Skills/strength):
6×4 Deadlift

– Work up to controllable but challenging weight.
– Focus on hinge and tight core driving through back of legs.

WOD:
Partnered
One works and one rests

6min AMRAP
ME Goblet Squats

– REST 3mins

6min AMRAP
ME Sit-ups

– REST 3mins

6min AMRAP
ME KB Swings

Post-WOD (Challenge/Cool-down):
Easy rowing skill working

12/21/16

Pre-WOD (Skills/strength):
Refresher on movements.

WOD: 12days – BW + KB
Completed like the song the “12 Days of Christmas,” complete each exercise in ascending order then working back down to 1. Adding one exercise per round.
Example: 1; 2-1; 3-2-1; 4-3-2-1; etc…

1 Headcutter
2 Pull-ups
3 Push-ups
4 Russian Twists (each side)
5 Burpees
6 KB Swings – Russian
7 Goblet Squat
8 TTB
9 Row (cals)
10 KB Snatches (each arm)
11 Weighted Lunges (each leg)
12 1200m Run (3x 400m)

Post-WOD (Challenge/Cool-down):
Stretch and recover…

12/20/16

Pre-WOD (Skills/strength):
Refresher on movements.

WOD: 12days – Heavy BB
Completed like the song the “12 Days of Christmas,” complete each exercise in ascending order then working back down to 1. Adding one exercise per round.
Example: 1; 2-1; 3-2-1; 4-3-2-1; etc…

1 OHS (135/95)
2 C2B
3 Thrusters
4 TTB
5 Squat Cleans
6 Bar Hop Burpees
7 Front Squats
8 Push Jerks
9 Power Snatch
10 HSPU
11 Back Squats
12 1200m Run (3x 400m)

Post-WOD (Challenge/Cool-down):
Stretch and recover…

12/19/16

Pre-WOD (Skills/strength):
6×2 Push Jerk

– AHAP. Should be heavier than 2-weeks ago.
– Focus on vertical dip and drive through shoulders

WOD:
20min Time Cap
120x KB Swings Russian
90x Wall Balls
60x TTB
30x Burpees

Post-WOD (Challenge/Cool-down):
Stretch shoulders and hips

12/14/16

Pre-WOD (Skills/strength):
3RDS
12x Slider Lunges (each leg)
12x Hip Raises
12x Bulgarian Split Squats (total)
12x Slider Hamstring Curls

WOD:
5-5-5-5-5-5
Front Squats

– AHAP
– Rest as needed between sets

Post-WOD (Challenge/Cool-down):
Accumulate 2mins in an L-sit

12/13/16

Pre-WOD (Skills/strength):
Tabata x2
Hollow Hold
Arch Hold

WOD:
5RDS
3min AMRAP then 1min REST

AMRAP
5x Thrusters
5x Pull-ups
5x Bar Hop Burpees

Post-WOD (Challenge/Cool-down):
50x Weighted sit-ups or GHD sit-ups

12/12/16

Pre-WOD (Skills/strength):
6×4 Strict Press

– AHAP by 6th round
– Focus on tight butt/core and driving through shoulders
– Rest about 90sec between sets

WOD: Mainsite 12/10/16
3RDS
400m Run
15x pull-ups
50x squats
15x pull-ups

Post-WOD (Challenge/Cool-down):
Accumulate 2mins FLR in Rings

12/09/16

Pre-WOD (Skills/strength):
6×4
Clean Pulls
Rest 90sec between sets.
Build up to 80-90% of 1rm Clean.
Focus on driving through legs and extension up through shrug.

WOD:
5RDS
Every 3mins complete the following:
2x laps run
20x Air Squats (Adv: 20x Backsquats with empty BB).

Post-WOD (Challenge/Cool-down):
Accumulate 5mins of planking (high, low, side, etc).

12/08/16

Pre-WOD (Skills/strength):
4RDS
10x Landmine Twists (each side)
15x Side Plank Elbow Touch (each side)
20x Leg lifts

WOD:
12min EMOM
12x Wall Balls

REST 5MINS

6min EMOM
10x Lunges (each leg)
Adv: Add weight

Post-WOD (Challenge/Cool-down):
Stretch out those sore areas.