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WOD Archive for December 2018

December 31, 2018

Warm-up

100m Ski before every movement

10 Pass Throughs

10 PVC OHS

1:00 Supinated Hang

10 Muscle Snatches (Position 1)

10 Hang Power Snatches

10 Barbell OHS

10 Hang Squat Snatches

 

EMOM x 10

Hang Squat Snatch + OHS

*Start at 50% of 1RM and increase as possible

 

Conditioning 

21-15-9

T2B

KBS 70/53

(Any remaining time in class use to mobilize for tomorrow)

 

Lite Class

Class Warm-up then

21-15-9 

Hang Power Snatches 

T2B

 

Rest 2:00 then

 

42-30-18

Wall Ball

Sit-ups

 

December 28, 2018

Warm-up

Spidermans x 10 each leg

Scorpions x 10 each way

Leg Swings x 10 each leg (front to back and side to side)

Kip Swings x 10

1:00 Supinated Hang 

 

Partner WOD

 

100 Wall Ball + 5 Rope Climbs Each

80 Pull-ups + 4 Rope Climbs Each

60 Hang Power Cleans 155/105 + 3 Rope Climbs Each

40 Burpees + 2 Rope Climbs Each

20 HSPU + 1 Rope Climb Each

 

Remaining Time

Complete 1 2:00 Wall sit and 1 2:00 Plank

 

Lite Class

Class WOD

December 27, 2018

Warm-up

3 Rounds of

500m Ski

10 Burpees 

 

Mobility

Pigeon Pose x 1:00 per side

Couch Stretch x 1:00 per side

Ankle Mobility Coach Led

Accumulate 1:00 Supinated Hang from Rig

Glute Activation Down/Back

 

Front Squat/Back Squat

4 Sets of 4 Front Squats/8 Back Squats @65% of your 1RM Front Squat

 

Conditioning 

60 Double Unders, 30 Dumbbell Snatches 50/35 (15 alternating reps each arm)

60 Double Unders, 30/21 Calorie Row

60 Double Unders, 30 Toes to Bar 

60 Double Unders, 30/21 Calorie Bike

60 Double Unders, 30 Dumbbell Snatches 50/35 (15 alternating reps each arm)

 

Lite Class

Class Warm-up then

 

60 Double Unders, 30 Dumbbell Snatches, 30 Renegade Rows

60 Double Unders, 30/21 Calorie Row, 30 Calorie Ski

60 Double Unders, 30 Toes to Bar, 30 Pull-ups 

60 Double Unders, 30/21 Calorie Row, 30 Calorie Ski

60 Double Unders, 30 Dumbbell Snatches, 30 Renegade Rows

 

December 26, 2018

Warm-up

20 Burpees then 

2 Rounds of

10 Pass Throughs

10 OHS

10 Duck Walks (5 feet forward/5 feet backward)

 

BB Warm-up

Good Mornings x 10

Hang Power Snatch x 10

OHS x 10

Hang Squat Snatch x 10

 

Time to PR your Snatch!

Starting at 50%, do 1 Squat SnatchEMOM. Go up 5-10# every minute until failure. Give yourself no more than 2 fails before you are out.

 

Conditioning 

 

Partner WOD

Sprint Down/Back x 5 + 10 Burpees

Sprint Down/Back x 4 + 10 Burpees

Sprint Down/Back x 3 + 10 Burpees

Sprint Down/Back x 2 + 10 Burpees

Sprint Down/Back x 1 + 10 Burpees

 

*Partner 1 completes the sprints and Burpees and then rests while partner 2 goes. Continue in that pattern until both partners complete Sprint Down/Back x 1 + 10 Burpees. 

 

Lite Class

3 Rounds of 

30 Sit-ups 

20 Cal Ski

10 Cal Bike 

 

Class Sprint WOD then 

 

4 Rounds of 

15 KBS

15 Goblet Squats 

 

December 25, 2018

MERRY CHRISTMAS!!

 

No Classes Today

December 24, 2018

Warm-up

2 Rounds of

Lunge Down/Back with :03 hip flexor stretch 

Spidermans x 5 each side

Air Squats x 20

 

Barbell Warm-up

Good Mornings x 10

Hang Power Cleans x 10

Front Squats x 10

Hang Squat Cleans x 10

 

Front Rack Mobility 

 

Time to PR your Clean!

Starting at 50%, do 1 Squat Clean EMOM. Go up 5-10# every minute until failure. Give yourself no more than 2 fails before you are out.

 

Conditioning

“Christine”

3 Rounds for Time of 

500m Row

12 Deadlifts (bodyweight)

21 Box Jumps 24/20”

 

Lite Class

Class Warm-up then 

 

Treadmill Sprints

10 Rounds of 

1:00 on ME with minimum 2% incline/:30 Rest then 

 

4 Rounds for Time of 

500m Row

12 Deadlifts 

21 Box Jumps

 

December 21, 2018

12 Days of Christmas WOD!

Complete the WOD just like the song!

1 Clean & Jerk @ 225/150#

2 Muscle-Ups

3 Box Jumps 36/30″

4 Hang Squat Snatch @ 115/75#

5 Bar Facing Burpees

6 Push Press @ 115/75#

7 Pistols (alternating)

8 T2B

9 Wall Ball 20/14#

10 C2B Pullups

11 HSPU

12 Front Squats @ 225/150# (no racks)

 

Lite Class

1 Clean & Jerk Let’s Push it Here 8:45!  It’s only 1 Rep!

2 C2B Pull-ups

3 Box Jumps

4 OHS

5 Bar Facing Burpees

6 Push Press

7 Lunge Jumps each leg

8 T2B

9 Wall Ball

10 Ring Rows

11 HSPU

12 Front Squats

 

December 20, 2018

Warm-up

2 Rounds of

Air Squats x 20

Push-ups x 15

Spidermans x 10 each leg

Strict Pull-up x 5

 

Clean & Jerk Prep

Jump Shrug from Position 1 x 5

Jump Shrug High Pull from Position 1 x 5 (keep the bar close)

Muscle Clean from Position 1 x 5 

Strict Press x 5

Push Press x 5

Push Jerk x 5

Split Jerk x 5

 

15:00 to build up to a heavy 

Hang Squat Clean x 2 + 1 Jerk

 

Conditioning 

Asbury Summer Games Qualifier WOD

20 Pull-ups 

15 Burpee Box Jumps

10 Pull-ups 

15 Burpee Box Jumps

5 Pull-ups 

15 Burpee Box Jumps

 

Lite Class

Class Warm-up then

2 Rounds of Class WOD

Core Finisher in Remaining Time

 

December 19, 2018

Warm-up

2 Rounds of

10 cal bike

10 cal ski

 

Mobility

Pigeon Pose x 1:00 per side

Couch Stretch x 1:00 per side

Ankle Mobility Coach Led

Accumulate 1:00 Supinated Hang from Rig

Glute Activation Down/Back

 

Front Squat/Back Squat

4 Sets of 4 Front Squats/8 Back Squats @60% of your 1RM Front Squat

 

Conditioning 

3 Rounds of

1:00 ME Bike

Rest :30

1:00 ME KBS 53/35

Rest :30

1:00 ME Burpees

 

Lite Class

Class Warm-up

Glute Activation Down/Back

 

3 Rounds of

4 Front Squats

8 Back Squats

12 Lying Leg Raises

 

Then 

 

4 Rounds of Class Conditioning 

 

December 18, 2018

Warm-up

3 Rounds of 

10 Pass Throughs

10 Kip Swings

:30 HS Hold

 

Core Work

3 Rounds of 

:30 Hollow Rock

:30 Hold Opposite Arm/leg

:30 Hold Opposite Arm/leg

 

Snatch Skill Accessory Work

a.    Snatch Grip Press or Push Press

b.    Snatch Grip Press in OHS

c.    Snatch Balance

d.    Snatch Drop

 

15:00 Snatch Practice

Build up to a heavy 3 T&G Power Snatches

 

9:00 AMRAP

30 Double Unders

20 DB Snatches 50/35 (10 alternating each arm)

10 T2B

 

Lite Class

Group Warm-up

 

Core Work

3 Rounds of 

:30 Hollow Rock

:30 Hold Opposite Arm/leg

:30 Hold Opposite Arm/leg

:30 Plank on Elbows

:30 Supermans 

 

Complete

7 Rounds of

10 Bulgarian Split Squats each leg

10 Push-ups on the Box

10 Russian Twists each side

10 DB Snatch each arm

 

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