Monthly Archives: December 2019

12/31/19

31
Dec
2019
WU: AMRAP 7
Burpees
*Bank your burpees!  Goal is to get 2020 burpees between the three classes.
 
New Years Eve Wod
20 Rounds of:
1 Rope Climb
1 Squat Clean @ 85-90% of 1RM
20 DUs
 
Scale: 3 back to feet or Rope pull ups (feet on rope, hands on pull up bar).  Single unders stay same number.
 
 
 
WODs

12/30/19

30
Dec
2019
WU: Coaches choice!
 
Strength test:  Front Squat
Work to 1RM and record
 
Cond:  For Time
30-20-10
Thrusters 115/85#
Deadlifts 115/85#
*Scale as necessary 
WODs

12/28/19

28
Dec
2019
WU: Coaches Choice!!
 
– work up to 75% of 1RM Jerk
 
Oly: EMOM 10
Jerk Single OTM
 
Cond:  Partner WOD (Time Cap 35 mins)
In groups of 3 complete:
Buy in:
300 DUs
100/80 Cal Row
75/55 Cal Bike
*Both Partners must hold plank during reps
 
3 Rounds
12 Power Snatches 135/95
18 MU
24 TTB
 
*This will get extremely “grippy”.  Make sure to bring gymnastic grips.  
 
 
WODs

12/27/19

27
Dec
2019 
WU:  3 Rounds
10 Ring rows
30 sec Air squat hold with tension

- work up to 75% of 1RM Back Squat

Strength:  EMOM 10
Back squat singles @ 75% of 1RM

Cond:  Partner WOD FT (Time Cap 12 mins)
10 @ 135/95 DLs or BS
15 HSPU
20 @ 185/125 DLs or BS
15 HSPU
30 @ 225/155 DLs or BS
15 HSPU
40 @ 275/185 DLs or BS
15 HSPU

*You get choice between DLs or BS.  Scales are partner deadlifts and push ups.
WODs

12 Days of Christmas

24
Dec
2019
12 DAYS OF CHRISTMAS
Time Cap – 40mins
1 – Rope Climb
2 – Dead Lifts  75/55#
3 – Power Snatch  75/55#
4 – Power Cleans  75/55#
5 – STOH 75/55#
6 – Sit ups
7 – Kettle Bell Swings  53/35#
8 – TTB
9 – DB GTOH  50/35#
10 – Wall Balls  20/14#
11 – BMU
12 – Cals AB
WODs

12/23/19

23
Dec
2019
WU: Row 500m
10 OHS
10 Snatch Balance
10 High Hand Squat Snatches
 
– Warm up to 75% of 1RM
 
Oly: EMOM 10 Snatch Singles
*Every minute on the minute complete 1 Snatch of your choosing at 75% of your 1RM
 
Cond: AMRAP 3 X 4 mins
*4 mins each movement for Max Effort with 30 Secs of transition time.  
ME Cal Bike
– 30 sec rest
ME Cal Row
– 30 sec rest
ME Pull ups
*Scale as needed
WODs

12/20/19

20
Dec
2019
WU: Coaches choice!!
 
Strength Testing:  Back Squat
Work to a 1RM
*use safety bars if not comfortable bailing 
 
Cond:  AMRAP 12
50 DUs
40 Air Squats
30 SA OH Lunges 50/35#
20 HSPU
10 Pistols 
* Scale as needed
WODs

12/19/19

19
Dec
2019
Accessory/recovery
1) 5 mins Bike/Row
 
2) Foam roll back, hamstrings, IT bands
 
3) Strength: ISO Medball chest press 
4×10 each arm at slow tempo
*sit on floor laying back on medball, one DB in hand pressing straight up.  Use slower tempo, 10 each arm.
 
4) Dead hang: 3 mins to decompress slime, includes rests
 
5) Coach led stretch 
 
 
 
WODs

12/18/19

18
Dec
2019
WU: 1 round
20 squat jumps
20 supermans
*use lighter sets of DLs as part of WU
 
Strength Test: Deadlift (25 mins) record
Work to 1RM
 
Cond: 9-7-5 (9 Min Time Cap)
DB/KB Thrusters 50/35 (two bells)
BMUs
RX: 50/35, BMU
S1: 35/25, Jumping BMU
S2: 25/15, Jumping CTB
*We will run two heats in the larger classes with judges
Heat 1 – 0:35
Heat 2 – 0:45
WODs

12/17/19

17
Dec
2019
WU:
3 min. row or bike
3 min. DU practice
 
Pull-up Complex:
3 x ME strict pull-ups
3 x ME kipping pull-ups
3 x ME negative pull-ups
 
Cond:
Partner WOD for time
200 cal. row
200 KB swings
200 T2B
*Partners can work at the same time, break up reps as needed
 
RX: 2 people, 53/35
S: 3 people, 35/26, knee-ups
WODs