Thursday’s WOD 12.31.20

Thursday’s WOD 12.31.20

Group Warm-up
Metcon (Time)
With a partner..
2020m Partner Row

*one person working at a time!
Metcon (Time)
2 Rounds:
12 Pull-Ups
31 Burpees
20 OH DB Lunges 35/50
12 C2B Pull-Ups
31 Burpees
20 DB OH Squats 35/50
12 Bar Muscle-Ups
31 Burpees
20 DB Thrusters 35/50

*Lunges – 1 DB Overhead & 1 DB at a Hang
*OH Squat – 1 DB
*Thrusters – 2 DB’s
**Sub KB need be

Tuesday’s WOD 12.29.20

Tuesday’s WOD 12.29.20

Group Warm-up
Metcon (Weight)
3 Strict Press
2 Push Press
1 Push Jerk

EMOM 10 of the complex. Same weight for 10 sets.
Metcon (Time)
4 Rounds:
20 Strict Press
15 Push-ups
10 DB Box Step Ups

Tuesday’s WOD 12.29.20

Tuesday’s WOD 12.29.20

Group Warm-up
Hang Snatch (4×3)
*Build to a moderate weight and complete 4×3 at the same weight
Metcon (AMRAP – Reps)
3 Rounds:
Every 5:00…
500m Row
10 Power Snatch 75/115
Max Slam Balls

-Rest 2:00-

Rx+.. 105/155

Monday’s WOD 12.28.20

Monday’s WOD 12.28.20

Group Warm-up
Goblet Squat (Weight)
*Building to a heavy 5

Odd Object Squat:
Sandbag
Dumbbell / KB
DBall

Metcon (Time)
2 Rounds:
20 Back Squat 65/95
10 Toes to Bar

directly into..

60 Burpees Over Bar

directly into..

2 Rounds:
10 Back Squat 95/135
10 Toes to Bar

Rx+.. 95/135 & 135/185
*Sub T2B w/ weighted straight leg sit-up

Sunday’s WOD 12.27.20

Sunday’s WOD 12.27.20

Group Warm-up
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
15 Hang Cleans 65/95
30 Double Unders
800m Run

Saturday’s WOD 12.26.20

Saturday’s WOD 12.26.20

Group Warm-up
Metcon (Weight)
Max DB Snatch
10-9-8-7-6-5-4-3-2-1-1-1-1

*Building in weight
Metcon (Time)
6 Rounds:
12 DB Strict Press
18 KB Russian Swings
24 Goblet Squat

Thursday’s WOD 12.24.20

Thursday’s WOD 12.24.20

Group Warm-up
Metcon
5 Rounds:
Every 1:30
200m Row Sprint
Metcon (Time)
10-20-30-40-50
Box Jump Overs 20/24
Sit-Ups

Rx+.. Straight Leg Sit-Ups

Wednesday’s WOD 12.23.20

Wednesday’s WOD 12.23.20

Group Warm-up
Metcon (Time)
"12 Days of Type 44"
Day 1 – 100m Run
Day 2 – Power Clean 95/135
Day 3 – Burpees to a Plate
Day 4 – DB Push Press 35/50
Day 5 – Toes to Bar
Day 6 – Hand Release Push-ups
Day 7 – Plate Ground to OH 35/45
Day 8 – Wall Balls 14/20
Day 9 – Deadlifts 95/135
Day 10 – Walking Lunges
Day 11 – DB Thruster
Day 12 – Bar Muscle-Ups

*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.

Tuesday’s WOD 12.22.20

Tuesday’s WOD 12.22.20

Group Warm-up
Deadlift (Weight)
*Build to a heavy single in 7mins, then EMOM5 of 3 reps at 80%-85% of acheived weight.
Metcon (AMRAP – Reps)
5 Rounds:
1:00 – Calorie Row
1:00 – American Swing
1:00 – Pull-Up
1:00 – Rest

Monday’s WOD 12.21.20

Monday’s WOD 12.21.20

Group Warm-up
Clean and Jerk (Weight)
*Build to a heavy weight and complete 5×1
Metcon (Time)
5 Rounds of:
DB Overhead Lunge 35/50
OT DB Burpees
100m Run

RX+ 2 DB Overhead