WODs 221225 - 221231

12/25-12/31

Monday

3 rounds for time of:

50 Air Squats

10 Chest To Bar Pull-ups

10 Ring Dips

10 Hang Power Cleans (115/85)

Tuesday

3 Rounds For Time 

8 Sumo Deadlift High Pulls

10 Front Rack Lunges

12 Back Squats

Men 135 Women 95

Wednesday

5 rounds For Time

12 Supine Ring Rows

8 Devil Press (pick weight)

12 Box Step-ups (20 inch) (pick weight)

Rest 1 min

Thursday

2 Rounds For Time

Row 30 Calories

30 Burpees

Friday

‘Nate’

20 minute AMRAP 

2 Ring Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings (70/55)

Saturday

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest:

First 8 intervals: Pull-ups

Second 8 intervals: Push-ups

Third 8 intervals: Sit-ups

Fourth 8 intervals: Air Squats.

There is no rest between exercises.

WODs 221218 - 221224

 12/18-12/24

Monday

Strength

15 minutes to establish a 1RM Thruster

WOD

10-9-8-7-6-5-4-3-2-1

Kettlebell Swings (55/35)

1-2-3-4-5-6-7-8-9-10

Strict Pull-ups

Tuesday

Every 3 minutes for 30 minutes (10 sets)

2 Power Cleans

2 Front Squats

30 Double Unders

Increase weight on each set. Start at 60% of 1 RM Power Clean.

Wednesday

6 rounds for time of:

12 Toes-to-bars

15 Push-ups

Row 200 Meters

Thursday

20 minute AMRAP

4 Strict Chest To Bar Pull-ups

6 Thrusters (135/95) Masters (115/75)

8 Burpee Box Jumps (24/20)

Friday

Row 500 Meters

Then,

50-40-30-20-10

Double-unders

25-20-15-10-5

Russian Kettlebell Swings (70/55)

Then,

Row 500 Meters

Saturday

12 Days Of Christmas

1. Overhead Squat
2. Wall Walks
3. Hang Power Snatches
4. Burpees
5. Thrusters
6. Strict Pull-ups
7. Hang Power Cleans
8. Toes To Bar
9. Back Squats
10. Hand Release Push-ups
11. Sumo Deadlift High Pulls
12. Hollow Rocks

Men 95lbs/Women 65lbs

WODs 221211 - 221217

12/11-12/17

Monday

Ellen

3 Rounds or Time

20 Burpees

21 DB Snatches

12 DB Thrusters

Men 50lb DBs/ women 35lb DBs

Use one DB for Snatches and a pair for the Thrusters

Tuesday

6 Rounds For Time

24 Wall Balls (20/14)

6 Ring Muscle-ups

12 Dead-lifts (225/155)

Wednesday 

For time:

10-9-8-7-6-5-4-3-2-1:

Toes-to-bars

Kettlebell Swings (70/55)

Run 100 Meters

Thursday

Hang Power Snatch

5 x 3 reps 

Increase weight on each set

WOD

For Time:

21-15-9 rep rounds

Row, Calories

Overhead Squat (95/65)

Pull-ups

Friday

Elizabeth

21-15-9

Squat Cleans (135/95)

Ring Dips

Saturday

Filthy 50

For time:

50 Box jump, 24 inch/20 inch

50 Jumping pull-ups

50 Kettlebell swings, 35lbs/25lbs

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45lbs/35lbs

50 Back extensions

50 Wall ball shots, 20lbs/14lbs

50 Burpees

50 Double-unders

WODs 221204 - 221210

 12/4-12/10

Monday

Row 500 Meters

Then.

4 Rounds of:

12 Power Snatches (95/65)

9 Overhead Squats (95/65)

60 seconds Front Plank

Then,

Row 500 Meters

Tuesday

Strength

Deadlift

5 reps each @ 65%,70%,75%,80%,85%

WOD

For Time

100 Burpees onto a 45lb Plate

Wednesday 

7 Rounds For Time

4 Bar Muscle-ups (8 chest to bar pull-ups)

12 Hollow Rocks

12 Back Squats (115/75)

Thursday

Strength

Bench Press

5 reps each @ 65%,70%,75%,80%,85%

WOD

For Time

45-35-25-15

Double-unders

25-20-15-10

DB Hang Power Cleans (pick weight)

Friday

Cindy

20 minute AMRAP

5 Pull-ups

10 Push-ups

15 Air Squats

Saturday

3 Rounds For Time

10 Deadlifts (225/155)

15 Handstand Push-ups

10 Front Squats (115/85)