WODs for 12/11/17-12/16/17

12/11

Warm-up

1 Round Cindy
2x15s Plank and superman hold
10 G/H bridges
30s each Pigeon stretch
10 Pike push up
10 Scap pull up
30s Lat stretch
10 yard Side lunges
10 yard heel raises
30s each Calf stretch

Strength/Skill

Back Squat

*25 min to establish 1RM

WOD

4 RFT
6 Thrusters (95/65/45)
8 Kipping Pull-ups
10 Wall Balls (20/14/12)

 

12/12

Warm-up

250m Row
10 each Single leg g/ h bridges
10 Kneeling hip hinge
10 Prone “y”
30s each Windmill stretch
10 yard Side lunges
10 yard Samson
10 each Shoulder diagonal pattern with light plate

Strength/Skill

Snatch Grip Complex: 6x

2 Deadlifts Power Shrugs + 2 High Pulls +
1 Power Snatch + 1 Squat Snatch

WOD

For Time
10 Box Jumps (30/24/20)
5 Hang Squat Snatch (115/80/55)
15 Box Jump Overs (24/20/18)
5 Hang Power Snatch
20 Prisoner Box Step ups (20/18) (45/35/25)
5 OHS

 

12/13

Warm-up

10 Ring rows
10 Multi position squats
10 yard Heel raises
10 yard Toe raises
10 yard Quad to high kicks
30s each Calf stretch
10 Push up to plus
30s Chest stretch

Strength/Skill

2500m Row

*250m Sprint, 500m Moderate Pace

WOD

5 RFT
5 Modified Manmaker’s (35/25/15)
10 Front Squats (95/65/45)
15 Double Unders

 

12/14

Warm-up

10 Multi position squats
10 G/H bridges
2x15s Plank and superman hold
30s each Lunge stretch
10 Push up to plus
30s each Lat stretch
30s Chest stretch

Strength/Skill

Clean Complex: 6x

2 Power Shrugs + 2 High Pulls +
1 Power Clean + 1 Squat Clean

WOD

EMOM 24
Minute 1: 5 Power Cleans @ 70% of 1RM
Minute 2: 30 Air Squats
Minute 3: 12 Burpees
Minute 4: 15 Calorie Row
Minute 5: Rest

 

12/15

Warm-up

10 Pike push up
10 quarter squats
2x10s Hollow hang
10 each Shoulder diagonal pattern light plate
10 each 1/2 Kneel kb press light kb
10 Push up to plus
30s each Chest stretch
10 yard Samson + twist
10 yard Quad stretch

Strength/Skill

Push Press

*20 min to establish 1 RM

WOD

AMRAP 12
10 KB SDLHP (70/55/35)
20 Abmat Sit ups
10 Push Press (95/65/45)
20 Push ups w/ hands on Barbell

 

 

12/16

Strength/Skill

Cross Body DB Single Leg RDL 3×6
w/ Reverse DB Lunge x8 per leg
–superset–
Seated Box Jump x6

WOD

“Brehm”
For Time
10 Rope Climbs
20 Back Squats (225/155/105)
30 Handstand Push-Ups
40 cal Row

12/9/2017

Warm Up & Mobility

Strength/Skill


OHS
10, 8, 6, 4, 2, 2

WOD


AMRAP 15
9-12-15-18-etc.
Push Press (115/80/55)
K2E
D-ball slams (55/35/25)
Sit ups

12/8/2017

Warm Up


-10yd Toe walks
-10yd Samson + twist
-10yd Side lunges
-2x10s Hollow hang
-(Do skill)
-30s Up dog
-10 Pike push up
-5yd Inch worm + push up plus
-5 Ring row squeezes
-30s Lat stretch
-10 Multi position squat

Strength/Skill


100 Single Unders
80 Russian Twists
60 Mt. Climbers
40 Hollow Rocks
20 T2B

WOD


10 RFT: Alternating
1-10 HSPU
10-1 Pull ups
*20 DU after each round 

12/7/2017

Warm Up

2 Rounds Cindy

30s Chest stretch
30s Lat stretch
10y Heel raises
10yd Toe raises
1 min Foam roll calf
30s Calf stretch
10yd Side lunges
30s Wrist stretch

Strength/Skill


Bench Press
4×8 @65%
-superset-
Ring Rows until failure

WOD


 AMRAP 16
20 Pistols
10 Wall balls (AHAP)
3 Rope climbs

 

12/6/2017

Warm Up

10 Air squats
10 Single leg G/H bridge
2x15s Plank hold
10 Push up plus only
30s Seated glute stretch
30s Chest stretch
5 Ring row squeezes

Strength/Skill


20 min to establish Deadlift 1RM

WOD


21-15-9
Burpees over bar
Deadlift (225/185/135)

12/5/2017

Warm Up

10 Ring rows
10 Hip thrusters on bench
10yd Samson
10yd Side lunges
30s Cross arm body shoulder stretch
10yd Inverted hamstring

Strength/Skill


Tabata x2
V ups
Hollow Hold
Supermans
Plank

WOD


For time 
100 KBS (70/55/35)

*Everytime you drop the bell, 15 cal row.

12/4/2017

Warm Up


-200m Row
-10g G/H bridges
-30s Side plank & Front plank
-30s Pigeon
-10 Push up to plus
-5 Ring row squeezes
-10yd Heel scoops
-10yd Heel raises
-30s Calf stretch

Strength/Skill


20 min to establish 1RM Clean
 

WOD


3 RFT
400m run
12 Power cleans (135/95/65)
 6 Bar muscle ups

 

WODs for 12/4/17-12/9/17

12/4

Warm-up

-200m Row
-10g G/H bridges
-30s Side plank & Front plank
-30s Pigeon
-10 Push up to plus
-5 Ring row squeezes
-10yd Heel scoops
-10yd Heel raises
-30s Calf stretch

Strength/Skill

1RM Clean

*20min to establish 1RM

WOD

3 RFT
-400m run
-12 power cleans (135/95/65)
– 6 bar muscle ups

 

12/5

Warm-up

-10 Ring rows
-10 Hip thrusters on bench
-10yd Samson
-10yd Side lunges
-30s Cross arm body shoulder stretch
-10yd Inverted hamstring

Strength/Skill

Tabata x2
V-ups
Hollow Hold
Supermans
Plank

WOD

For time:
-100 KBS (70,65/35)

*every time you drop the bell, 15 cal row.

 

12/6

Warm-up

-10 Air squats
-10 Single leg g/ h bridge
-2x15s Plank hold
-10 Push up plus only
-30s Seated glute stretch
-30s Chest stretch
-5 Ring row squeezes

Strength/Skill

Deadlift 1RM

*20min to establish 1RM

WOD

21-15-9
-Burpees over bar
-DL (225/185/135)

 

12/7

Warm-up

-2 Rounds Cindy
-30s Chest stretch
-30s Lat stretch
-10y Heel raises
-10yd Toe raises
-1 min Foam roll calf
-30s Calf stretch
-10yd Side lunges
-30s Wrist stretch

Strength/Skill

Bench Press
4×8 @65%
-superset-
Ring Rows until failure

WOD

16 min AMRAP
-20 pistols
-10 wall balls (AHAP)
-3 rope climbs

 

12/8

Warm-up

-10yd Toe walks
-10yd Samson + twist
-10yd Dide lunges
-2x10s Hollow hang
-(Do skill)
-30s Up dog
-10 Pike push up
-5yd Inch worm + push up plus
-5 Ring row squeezes
-30s Lat stretch
-10 Multi position squat

Strength/Skill

100 Single Unders
80 Russian Twists
60 Mt. Climbers
40 Hollow Rocks
20 T2B

WOD

10 RFT: Alternating

-1-10 HSPU
-10-1 Pull ups
*20 DU after each round

 

12/9

Strength/Skill

OHS

10, 8, 6, 4, 2, 2

WOD

AMRAP 15
9-12-15-18-etc.
-Push Press (115/80/55)
-K2E
-D-ball slams (55/35/25)
-Sit ups

12/02/2017

Warm Up & Mobility

Strength/Skill

Snatch Grip DL
2×5 @60%
Low Hang Snatch Grip Power Shrug
2×5 @60%
Low Hang Snatch Grip High Pull
2×5 @60% 

WOD

Partner AMRAP 18
2 min on 2 min off alternating
-10 Ring rows
-10 Hang power snatch (75/55/35)
-20 Sit ups
-20 Alternating pistols
-30 DU
-30 Sit ups

 

 

12/1/2017

Warm Up

10 Hip thrusters on bench
10 Pike push up to push up plus
10 Multi position squat
30s Cross arm body shoulder stretch
30s Chicken wing stretch
10x Quad stretch
5 Kipping ring rows
10yd Side lunges  

Strength/Skill

Hang Power Clean
3×5 @50%
Hang Squat Clean
3×3 @75%

WOD

For Time
250m row
10yd Handstand walk
25 Slam balls
10 HSPU
25 Wall balls
10 yd OH plate walking lunges (45/25/15)
25 Push ups
10 Squat cleans (165/115/80)