Workout of the Day (WOD)
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
December 17, 2018
Warm-up
Lunge Down/Back with :03 hold each step to stretch hip flexors x 2
15 Burpees
Side Shuffle Down/Back x 2
15 Burpees
5:00 Foam Roll area of choice
For Time
50 Cal Row
100 Double Unders
500m Ski
40 Cal Row
80 Double Unders
400m Ski
30 Cal Row
60 Double Unders
300m Ski
20 Cal Row
40 Double Unders
200m Ski
10 Cal Row
20 Double Unders
100m Ski
Core Finisher
3 Rounds of
20 Hollow Rocks
1:00 Plank
5 Opposite arm/leg each way
Lite Class
Same as regular with Core Finisher
December 14, 2018
Warm-up
Complete Coach Led Upper Body Warm-up with Focus on Shoulders
Thoracic Extension on Foam Roller
Elbows Together (External Rotation)
Internal/External Rotation
Arm Circles
Serratus Anterior Push-ups
Band Pull Aparts
Band Face Pulls
Wall Press
Handstand Hold/Walk Practice
Tabata Row with Burpee Penalty
Goal
Men: 1000m
Women: 850m
Remaining Time: Mobilize or GOAT Work
Lite Class
Warm-up with Coach John
4x through
Air Squats
Mountain Climbers
Hollow Rocks
Lunges
Rest 2:00
Tabata Row with Burpee Penalty Goal: 850m
Rest 2:00
4x through
Air Squats
Mountain Climbers
Hollow Rocks
Lunges
Tabata Row with Burpee Penalty Goal: 850m
December 13, 2018
Warm-up
2 Rounds of
400m run
10 Empty Bar Hang Power Cleans
10 Good Mornings
10 Scorpions each side
10 World’s Greatest Stretch each side
Front Rack Mobility Drills
Power Clean Practice
15:00 to Build up to a Heavy Set of 5 T&G Power Cleans
Conditioning
Partner WOD
3-3:00 Rounds with 3:00 Rest
1 Sprint Down/Back + 1 Power Clean 165/110
2 Sprints Down/Back + 2 Power Cleans 165/110
Continue in the ladder until the 3:00 mark then rest 3:00 while your partner goes
Lite Class
Class Warm-up
3 Rounds of Each Movement
2:00 Work/2:00 Rest Alternating Between Movements each round
1 Sprint Down/Back + 1 Power Clean, 2/2, 3/3 until clock beeps.
Rest 2:00
1 Sprint Down/Back + 1 Front Squat, 2/2, 3/3 until clock beeps
Rest 2:00
1 Sprint Down/Back + 1 Slam Ball, 2/2, 3/3 until clock beeps
December 12, 2018
Warm-up
30 Burpees to get some blood flow then
10 pass Throughs
10 PVC OHS
Shoulder Stability
Band External Rotation x 10 each way
Plank Plus x 1:00
Snatch Prep- Coach Led
Snatch Practice
4 Singles @50%
4 Singles @60%
4 Singles @65%
3 Singles @70%
3 Singles @75%
2 Singles @80%
1 Single @85%
1 Single @90%
3 attempts @95%+
Conditioning
3-5:00 AMRAPs
10 Cal Bike
30 Double Unders
Rest 1:00
Then
10 Cal Ski
30 Double Unders
Rest 1:00
10 Cal Row
30 Double Unders
Lite Class
2 Rounds of
1:00 of the following
Lunges
Plank - Elbows
Air Squats
Spidermans
Wall Sit
3-7:00 AMRAPs
10 Cal Bike
30 Double Unders
Rest 1:00
Then
10 Cal Ski
10 Burpees
Rest 1:00
10 Cal Row
15 Sit-ups
December 11, 2018
Warm-up
3 Rounds of
25 Perfect Strokes on the Rower
10 Push-ups
10 Step Back Lunges with :05 hold per side to stretch hip flexors
Core Work
2 Rounds of
:45 Plank on Hands
Rest :15
:45 Plank on Left Elbow
Rest :15
:45 Plank on Right Elbow
Rest :15
:45 Hollow Hold
Rest:15
Gymnastics Practice
Pull-ups
Conditioning
15:00 AMRAP
250m Row
10 Box Jumps 30/24”
5 Bar Muscle-ups
Lite Class
Class Warm-up + Core Work
25:00 AMRAP
500M Row
40 Step ups (20 each leg and weighted)
30 Flutter Kicks (1,1,2,2…)
20 Box Dips
10 Pull-ups
December 10, 2018
Warm-up
Line Drills
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 @50% of your 1RM Front Squat
Conditioning
15-12-9
S2OH 135/95
Lateral OTB Burpees
Deadlifts 135/95
Lite Class
Group Warm-up
Mobility
EMOM 6:00
4 Front Squats/8 Back Squats
Then
Ascending Ladder (3, 6, 9, 12…)
S2OH
Sit-ups
Deadlifts
Lateral OTB Burpees
Ring Row