WODs 201227 - 210102

WODs 12/27-1/2

Monday
Strength:
Every 2 minutes for 12 minutes
4 Back Squats
WOD:
3 Rounds For Time:
Overhead Single Arm KB Walking Lunge, 15 steps (55/35)
8 Toes To Bar
Overhead Single Arm KB Walking Lunge, 15 steps (55/35)
35 Double-unders

Tuesday:
Strength:
3 Rep Max Snatch Balance
WOD:
21-15-9
Power Snatch Rx (135/95) Master's (115/85)
9-6-3
Ring Muscle-ups

Wednesday:
12 minute Increasing Reps AMRAP
2-4-6-8-10-12.....(increase each round by 2 reps)
Alternating Arm DB Snatch (50/35)
Burpee Box Jumps (30/24)
Push-ups

Thursday:
New Years Eve
21-15-9 rep rounds for time
Air Bike, Calories
DB Bench Press*
DB Hang Squat Cleans*
Pull-ups
*Use the same pair of DB's for bench press and hang squat cleans.

Friday:
New Years Day

Saturday
‘Tabata This!’
Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up

 

WODs 201220-201226

WODs 12/20-12/26

Monday
Strength:
Every 2 minutes for 12 minutes
6 Back Squats
Increase weight each set if possible
WOD:
8 intervals-Tabata Ring Dips
Rest 1 minute
8 intervals-Tabata Strict Pull-ups
Rest 1 minute
8 intervals-Tabata Pistols (scale: air squats)

Tuesday
5 Rounds For Time:
Run 400 Meters
10 Toes To Bar
10 Hang Cleans (115/85)
10 Push Presses (115/85)

Wednesday
Strength:
Every 2 minutes for 20 minutes
1 Thruster
1 Hang Squat Cleans
1 Front Squat
1 Jerk
WOD:
Air Bike
2 x 1000 Meters
rest 5 minutes between efforts
Thursday
12 Days of Christmas
Day 1: Wall Walk
Day 2: Kettlebell Goblet Squat
Day 3: Burpee Broad Jumps
Day 4: Overhead Kettlebell  Lunges (2 right/2 left)
Day 5: Toes To Bar
Day 6: Alternating Arm Kettlebell Cleans
Day 7: Pull-ups
Day 8: Alternating Arm Kettlebell Snatches
Day 9: Push-ups
Day 10: American Kettlebell Swings
Day 11: Ring Dips
Day 12: Single Arm Kettlebell Thrusters (6 right/6 left)

Friday:
Christmas

Saturday:
Teams of 2
10 Rounds For Time
10 Chest To Bar Pull-ups
10 Thrusters (105/75)
10 Box Jump Overs (24/20)
One Person Working At A Time
 

WODs 201213-201219

 WODs 12/13-12/19

Monday
Strength:
20 minutes to establish a 1 Rep Max Front Squat
WOD:
'Karen'
For Time:
150 Wall Balls (20/14)

Tuesday
WOD:
15 minute AMRAP
Row 40/30 Calories
15 KB Swings (55/35)
20 Sit-ups
9 Bar Muscle-ups

Wednesday
Strength:
Work up to a heavy complex of;
1 High Hang Squat Clean + 1 Low Hang Squat Clean + 1 Full Squat Clean + 1 Jerk
WOD:
10 minute AMRAP
3 Thrusters (115/85)
6 Power Cleans (115/85)
9 Lateral Burpees Over The Bar

Thursday
'Cindy'
20 minute AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats

Friday
3 Rounds For Time:
20 Power Snatches (75/55)
10 strict Handstand Push-ups
55 double-unders
Then,
7 minutes to establish a 1 RM Clean & Jerk
Saturday
For Time:
Row 1000/850 Meters
Then,
4 Rounds:
12 DB Thrusters (35/25)
12 DB Box Step Overs
Then,
Row 1000/850 Meters

WODs 201206-201212

WODs 12/6-12/12

Monday
Strength:
Every 2 minutes for 20 minutes As Heavy As Possible
1 Pause Front Squat (1sec) + 1 Front Squat
WOD:
8 minute AMRAP
10 Power Snatches (95/65)
10 Bar Facing Burpees

Tuesday
5 Rounds For Max Reps At Each Station
1 minute: Max Rep Overhead Squat (95/65)
1 minute: Air Bike, Max Calories
1 minute: Max Rep Thrusters (95/65)
1 minute: Max Rep Push-ups
Rest 1 minute between rounds

Wednesday:
Strength:
Overhead Squats
3 x 5 reps
WOD 1:
3 Rounds For Time
10 Burpee Box Jumps (24/20)
20 Pull-ups
-Rest 2 minutes, Then,
WOD 2:
3 Rounds For Time
20 Push-ups
10 Wall Balls (20/14)
-Rest 2 minutes, Then-
50 Kettlebell Swings (55/35)

Thursday
WOD 1
5 Rounds
1 to 3 Bar Muscle-ups
3 to 6 Chest To Bar Pull-ups
6 to 9 Toes To Bar
Rest 2 minutes between rounds
Try not to drop from the bar
WOD 2:
For Time
Row 1000 Meters
Friday
WOD:
For Time
50 Alternating DB Snatches Rx:(50/35) master's:(35/25)
50 Alternating DB Power Cleans Rx:(50/35) master's:(35/25)
*Start with WOD 7 Wall Balls (20/14) and at the top of each minute

Saturday
'Bradshaw'
10 Rounds For Time
3 Handstand Push-ups
6 dead-lifts (225/155)
12 Pull-ups
24 Double-unders