WODS

Merry Christmas! Three rounds of: Wall Walks (Reps) AbMat Sit-Ups (Reps) Box Jump Overs (24/20”) box (Reps) D-Ball Ground to over shoulder (heavy) (Reps) Assault Bike (Calories) -Rest 1min   *In this workout you move from each of five stations…

In teams of two, compete; 400 meter Run 100 Wall Ball 100 Pull-Ups 100 Hang Power Cleans (95/65) 100 Burpee’s *Teammates partition reps as needed but perform the 400m run together.

Choose an option below:   A1. Five sets for max reps of: 60 seconds of Pistols/Single-Leg Squats (Left) 60 seconds of Pistols/Single-Leg Squats (Right) – Rest 90 seconds 90 seconds of Kettlebell Swings (24/16 kg) – Rest 60 seconds 60…

Choose an option below: A1. Five rounds for time of: 15 Deadlifts (135/95 lbs) 12 Hang Power Cleans (135/95 lbs) 9 Front Squats (135/95 lbs) 6 Shoulder to Overhead (135/95 lbs)   -OR-   A2. Five rounds for time of:…

Holiday Schedule Friday (23rd) – 5:30am, 9:30am, 10:30am, 11:30am, 4pm, 5pm Saturday (24th) – 9am class only Monday (26th) – 9:30am, 4pm, 5pm *The online Schedule is always correct and available for you to look at as well!   A1.…

A. Take 12-15 minutes to work on… Snatch Technique – work up to a reasonably heavy weight that you can handle with proper technique   B. Five rounds for time of: 3 Power Snatches (heavy) 12 Pull-Ups *Score time and…

Every 5 Minutes for 30min: 25 wall balls 20 Sit-Ups 15 Box jumps 10 cals on Rower

A. Every 2 minutes, for 10 minutes (5 sets): 20 Walking Lunges *Build in load to the toughest 20 you can muster   B. Every minute, on the minute, for 15 minutes: Minute 1 – Dumbbell Floor Press x 6-8…

A. 15min Split jerk tutorial and refresher   B. Every 2 minutes, for 16 minutes (8 sets): Split Jerk x 3 reps *Pause for 2 seconds in the receiving position.   C. For max reps/calories: 90 seconds of Assault Bike…

A. Every 90 seconds, for 15 minutes (10 sets): Power Clean x 2 reps *Build to today’s heavy-ish double.   B. For time: Run 400 Meters, AB 25/20cals, Row 400m 15 Power Cleans (135/95 lbs) Run 400 Meters, AB 25/20cals,…

A. Take 10-15 minutes to work with your coaches on any gymnastics skills you’ve been working to master – rope climbs, kipping HSPU’s, Kipping Pull-Ups, Kipping T2B, pistols, Double Unders etc…. *Put together an emom or every 90sec time trial…

A1. Deadlift; 4-6 reps x 5 sets, rest 90sec A2. Dumbbell Shoulder Press; 5-6 reps (establish today’s 5-RM) x 5 sets, rest 90sec *Must have arms straight over heady with DB’s directly over ears for reps to count.   B.…

As Many Rounds As Possible In 20 min: 2 Rounds “Cindy” 5 pull ups 10 push ups 15 squats 1 Round “DT” 12 deadlift (135/95) 9 hang power clean 6 push jerk

A1. Deadlift @3011; 4-5 reps x 4 sets, rest 60sec A2. Russian Step-Ups; 8-10/leg x 4 sets, rest 60sec A3. Turkish Get-Ups; 2/arm x 4 sets, rest 60sec   B. In teams of two, alternate sets to complete as many…

A. Take 20 minutes to build to today’s 1-RM Clean *Power Clean for Beginner’s (possibly from hang if coach feels it is best for individual)   B. In teams of 3, alternate rounds to complete as many rounds and reps…

A1. Back Squat; 8-10 reps x 4 sets, rest 45sec A2. Plank to Elbows; 6-8 reps x 4 sets, rest 45sec A3. Strict Pull-Ups @2110; 6-8 reps x 4 sets, rest 45sec   B. Against a 5 minute running clock,…

A1. Dumbbell or Barbell Push Press; 6-8 reps x 4 sets, rest 60sec A2. Single-Leg Romanian Deadlift @3011(with DB’s); 6-8leg x 4 sets, rest 60 A3. Double-Under Practice; 60 seconds x 4 sets, rest 60   B. In teams of…

A. Every 90sec, for 18 minutes (4 sets of each): Station 1 – Rope Climb x 1-2 ascents or 8-10 Supinated Pullup Station 2 – Strict Handstand Push-Ups x 8-12 or L- seated DB Press x 8-12 Station 3 –…