DECEMBER WOD
Workout Of the Day


NEW YEARS SCHEDULE:

Saturday Dec 30th - 9am Class is ON!

Monday January 1st - NO CLASSES

Tuesday, January 2nd - ALL CLASSES LIKE NORMAL



SATURDAY, DECEMBER 30th


40Min AMRAP

30 KB Swings #55/#35

40 Sit-Ups

500M Row

60 OHWL #45/#25



FRIDAY, DECEMBER 29th


WARM-UP: 3 Rounds

20 Bench Overs

10 Lat Activation

3 Inch Worm, Spiderman, Pigeon


STRENGTH #1:

Deads

5 - 5 - 3 - 3 - 3 - 2 - 2


STRENGTH #2:

Mixed Grip Strict Pull-Ups

5 x 5 (each way)


MetCon:

3 RFT

20 Pull-Ups

20 Box Jumps 24/20

20 Deads #135/#95



THURSDAY, DECEMBER 28th


WARM-UP:2 Rounds

300M Row

10 PVC Pass Through

10 Push-Up


STRENGTH #1:

Bench

FIND 1RM!


STRENGTH #2:

Bar Dips

7 - 7 - 7 - 7 - 7 - 7


MetCon:

30sec on/30sec off x 6

Burpee



WEDNESDAY, DECEMBER 27th 


WARM-UP 3 Rounds

10 Leg Swings

6 Spiderman Walks

12sec Handstand Hold

6 Plow to Straddle

8 Wall Balls



35Min AMRAP

75 DU

5 Squat Cleans #155/#105

10 HSPU

15 T2B



HOLIDAY SCHEDULE:

  • FRIDAY, DECEMBER 22nd - ALL CLASSES LIKE NORMAL - 12 DAYS OF CHRISTMAS WOD
  • SATURDAY, DECEMBER 23rd - NO CLASS
  • SUNDAY, DECEMBER 24th - NO CLASS
  • MONDAY, DECEMBER 25th - NO CLASS
  • TUESDAY, DECEMBER 26th - NO CLASS
  • WEDNESDAY, DECEMBER 27th - ALL CLASSES LIKE NORMAL



FRIDAY, DECEMBER 22nd


12 DAYS OF CHRISTMAS!

1 - Wall Walk

2 - Snatch

3 - HSPU

4 - Ring Dips

5 - T2B

6 - Front Squats

7 - Push Press

8 - Pull-Ups

9 - KB Swings #70/#55

10 - Back Squats

11 - Stick Jumps

12 - Wall Balls #20/#14

BB Load = #105/#75



THURSDAY, DECEMBER 21st


STRENGTH:

Power Clean

5 - 5 - 3 - 3 - 2 - 2 - 2


MetCon:

3 RFT

7 Burpee

5 Power Cleans @ 75% of final set of strength



WEDNESDAY, DECEMBER 20th


35Min AMRAP:

20 Cal Row

30 KB Thruster #55/#35

40 Sit-Ups

50 DU



TUESDAY, DECEMBER 19th


WARM-UP: 500M Row

2 Rounds

10 Spiderman Walks

10 Plow to Straddle

6 Push-Up Hover Holds

10 Scorpions


STRENGTH #1:

Deads

5 - 5 - 5 - 5 - 5

(add #3-8 F Sept 19th)


STRENGTH #2:

Close Grip Bench

5 x 15


MetCon:

8Min AMRAP

12 Deads #135/#95

12 Push-Ups



MONDAY, DECEMBER 18th


WARM-UP: 2 Rounds

10 Shoulder Circles

7 Burpees

8 PVC Around the World

10 OH Strict Press

10 BTN Strict Press

STRENGTH:

Push Jerks

2 - 2 - 2 - 2 - 2 - 2 - 2

(add #3-7  F/ Aug 4th)


MetCon:

2 RFT

12 Box Jumps 24/20

20 Hollow Rocks

8 STOH #125/#85



SATURDAY, DECEMBER 16th


35Min AMRAP:

30 Pop Squat

20 Ring Row

30 Ply Speed Step-Up

20 Dips



FRIDAY, DECEMBER 15th


WARM-UP: 3 Rounds

10 Wall Balls

6 Inch Worm

2 Wall Walks

6 Scorpions

STRENGTH:

OH Lunge

6 - 6 - 4 - 4 - 2 - 2 - 2


MetCon:

4 RFT

20 OHWL #75/#55

20 Hollow Rocks



THURSDAY, DECEMBER 14th


WARM-UP:

2 Rounds:

30 Bench Overs

30 Donkey Kicks

15 Hip Circles (forward & Backward)

12 PVC Pass Through

12 Lat Activation


MetCon:

5Min Rounds - For 5 Rounds *


50 Double Unders

* In remaining time, complete Max Rounds of Cindy:

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

Score = Rounds of Cindy



WEDNESDAY, DECEMBER 13th


WARM-UP:

2 Rounds

5 Hang Power Snatch

5 Snatch Balance

5 OHS

5 Sotts Press


STRENGTH:

Snatch

5 - 5 - 3 - 3 - 2


MetCon:

6Min AMRAP

5 Snatch #105/#75

250M Row



TUESDAY, DECEMBER 12th


SPRINT MetCons! 

FULL RECOVERY BETWEEN MetCons


MetCon #1:

Tabata KB Swings #55/#35


MetCon #2:

Max Rep Box Jumps 24/20 - 30sec on/30sec off - x 6



MetCon #3:

3 RFT *

7 Burpee

7 T2B

*Once you finish the 3 Rounds, you will REST for 1Min, then Repeat it two more times.


MONDAY, DECEMBER 11th


WARM-UP: 2Min DU

10 Inch Worms

10 Spiderman Walk

20 sec Handstand Hold

20 Air Squat

10 HSPU


STRENGTH:

Bear Complex

2 - 2 - 2 - 2 - 2 - 2 - 2


MetCon:

For Time - 

30 Bear Complex 

#105/#75



SATURDAY, DECEMBER 9th


"PICK YOUR POISON"

3 Movements of your choice (Coach will determine reps)

3minute AMRAP - 90sec Rest

8 Rounds



FRIDAY, DECEMBER 8th


WARM-UP:

500M Row

12 Shoulder Circles

3 Wall Walk

20 Handstand Shoulder Taps


STRENGTH #1:

Strict OH Press

5 x 3 @ 75% 1RM


STRENGTH #2:

Reverse Grip Bench

5 x 10


STRENGTH #3:

BB Incline Front Raise

5 x 10


STRENGTH #4:

Dips

5 - 5 - 5 - 5 - 5


MetCon:

4Min AMRAP

7 HSPU

21 Stick Jumps


THURSDAY, DECEMBER 7th


WARM-UP: 3 Rounds

10 Wall Balls #16/#10

10 Lat Activation

10 Banded Shoulder Retraction


STRENGTH #1:

Strict Pull-Up (3sec hold & 3sec negative)

7 x 3


STRENGTH #2:

Chin-Ups

5 - 5 - 5 - 5 - 5 - 5 - 5


STRENGTH #3:

KB Bent Over Row

7 x 12


MetCon:

Get As Far As Possible in 10Min

3,  5,  7...   C2B Pull-Ups

6, 10, 14 ... Plyo Lunge



WEDNESDAY, NOVEMBER 6th


FOR TIME:

60 Box Jumps 24/20

90 KB Swings #55/#35

110 Sit-Ups

300 DU

1000M Row



TUESDAY, DECEMBER 5th


WARM-UP:

40 Bench Overs

12 Push-Up Shoulder Circles (each)

12 PVC Pass Through

6 Push-Up Hove Hold (5sec)


STRENGTH:

Bench

2 - 2 - 2

(add #2-6 F/ Oct 17th)


ACCESSORY:

Incline Bench

3 x 15


MetCon:

For Time

30 Burpees



MONDAY, DECEMBER 4th


WARM-UP: 3Min Cal Row

 . . . 2 Rounds

10 Leg Swings 

30 Leg Lifts

20 Banded Side Steps

10 Plow to Straddle

10 Scorpions

STRENGTH #1:

Front Squats

5 - 3 - 2


STRENGTH #2:

Deads

3 - 3 - 3


MetCon:

For Time *

40 Deads

20 Front Squats

At the top of every minute, do 7 T2B

#135/#95



SATURDAY, DECEMBER 2nd


35Min AMRAP

100 DU

50 Push-Ups

50 KB SDHP #70/#55

50 Hollow Rocks



FRIDAY, NOVEMBER 1st


WARM-UP: 3 Rounds

30 Bench Overs

10 Scorpions

10 PVC Pass Through

10 Wall Squat Drill


STRENGTH #1:

Hang Power Snatch

2 - 2 - 2 


STRENGTH #2:

OHS

2 - 2 - 2 - 2 - 2 - 2 - 2

(Add #3-7 F/ Aug 2nd)


MetCon:

5Min AMRAP

3 Hang Power Snatch #105/#75

6 OHS

9 KB Swings #70/#55