DECEMBER WOD
Workout Of the Day


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