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Tuesday

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Posted 12/25/17 by | 0

For Time:

50-40-30-20-10

Kettlebell Swings (50/35)

sit ups

ACC:

3x 15 Weighted hip extensions

3x :30 side plank hold (:30 for each side)

 


Saturday

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Posted 12/22/17 by | 0

“12 Days of Christmas Partner WOD”

For Time:

1 bear complex (135/95)

2 Rope Climbs

3 Bar muscle ups

4 Squat cleans (135/95)

5 Handstand Push ups

6 Thrusters (135/95)

7 Burpees

8 1 arm KB snatch (70/50) (Total)

9 Toes to bar

10 Wall balls

11 Clean & Jerks (135/95)

12 Deadlifts (135/95)

(1 partner works at a time)

*Split work however. (half and half, whenever one is tired, whatever your favorite moves are, etc…)

 


Friday

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Posted 12/21/17 by | 0

Strength: Build to a heavy 3 rep Overhead Squat

*16 min cap.

Conditioning:

5 Rounds, each for time

500m row

*rest approx 1:1


Thursday

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Posted 12/20/17 by | 0

Strength 1: 

3x 10 deadlift @ 60% of 1RM

3x 1:00 superman hold

(superset)

Strength 2:

3x 6 push press @ 70% of 1RM Jerk

3x :30 overhead hold (hold the last rep of push press)

(superset)

*take as much rest as needed in between sets*


Wednesday

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Posted 12/19/17 by | 0

Strength: 3 x Max Rep touch & go Power Cleans @ 75-80% of 1RM

(17min)

For Time:

10-9-8-7-6-5-4-3-2-1

Squat cleans (135/95)

Burpees

(15min cap)


Tuesday

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Posted 12/18/17 by | 0

Strength 1:

4x 6 Back rack Bulgarian split squats  (6 each leg)

4x 10 Jumpin’ back squats

(superset)

Strength 2: 

4x 15 Romanian Deadlifts

4x 10 Goodmornings

(superset again)

(take plenty of rest in between sets)

*Same light-weight for everything*


Monday

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Posted 12/17/17 by | 0

SS: 4 x 4 Back Squat @ 80% of 1RM

AMRAP 14

10 hand release push ups

12 sumo deadlift high pulls (95/65)

14 front rack lunges (Total)


Saturday

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Posted 12/15/17 by | 0

“Double play” (With a Partner)

AMRAP 10

10 pull ups

10 front squats (115/85)

*5 min Rest*

AMRAP 10

250m row

5 burpee box jump overs

 

(only 1 partner can work at a time)