Monday, Jan. 1st, 2018

Image result for happy new year 2018

 

A) Warm Up

250m Row

:30 Stations

Active Spidermans
Air Squats
Active Samson
Push-up to Down Dog

B) Strength/Skill

Pick Teams and Warm Up

C) WOD

Teams of 3

For Time:

Buy In-2018m Row

Then

12 Rounds

18 Box Jumps 24/20
18 Knees to Elbow
18 Wallballs 20/14
18 Pushups

*One person working, one person resting and one person holding a 45/35 kb the whole time.

Saturday, Dec. 30th, 2017

 

A) Warm Up

400m Run

:20 Jumping Jacks
:40 Quad Stretch

:20 Air Squats
:40 Active Spidermans

:20 Push-up to Down Dog
:40 Active Samson

B) Strength/Skill

Pick Teams and Warm Up Movements

C) WOD

Teams of 4

Station 1

4 Min Amrap:
20 Cal Row
18 Kb Swings 45/35

Rest 1 Min

Station 2

4 Min Amrap:
20 Dubs
18 Abmat Situps

Rest 1 Min

Station 3

4 Min Amrap:
20 Box Jumps 24/20
18 Dumbbell Snatches 50/35 (9 each arm)

Rest 1 Min

Station 4

4 Min Amrap:
20 Walking Lunges
18 Pullups

Rotate until each person has done all four stations

Friday, Dec. 29th, 2017

 

A) Warm Up

250m Row

:30 Seconds Active Spidermans
5 Good Mornings
5 Back Squats
5 Elbow Rotations

:30 Seconds Push-up to Down Dog
5 Press & Stretch
5 Stiff Legged Deadlifts
5 Front Squats

B) Strength/Skill

Work Up to a Heavy 5 Rep BHN Push Press

C) WOD

5 RFT:

10 Thrusters 115/75

10 Bar Facing Burpees

Thursday, Dec. 28th, 2017

 

A) Warm Up

200 Meter Run
:30 Seconds Walkouts
:30 Seconds Air Squats
:30 Seconds Active Spidermans
:30 Seconds Active Samson

100 Meter Run
:20 Seconds Walkouts
:20 Seconds Air Squats
:20 Seconds Active Spidermans
:20 Seconds Active Samson

50 Meter Run
:15 Seconds Walkouts
:15 Seconds Air Squats
:15 Seconds Active Spidermans
:15 Seconds Active Samson

B) Strength/Skill

5 x 3
Abv Knee Pwr Snatch @ 65%

Then

3 x 3
Abv Knee Snatch Pulls @ 75%

C) WOD

For Time:

15-12-9-6-3:

Strict Ring Dips
Strict Pull-Ups
200 Meter Run Following Each Round

Wednesday, Dec. 27th, 2017

 

A) Warm Up

250m Row

:30 Stations

Active Spidermans
Air Squats
Active Samson
Push-up to Down Dog

Then

“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Barbell

B) Strength/Skill

5 x 3
Abv Knee Pwr Clean @ 65%

Then

3 x 3
Abv Knee Clean Pulls @ 75%

C) WOD

20 Min Amrap:

7 Power Cleans 135/95
7 Burpees
7 Box Jumps 30/24

Tuesday, Dec. 26th, 2017

 

A) Warm Up

200m Run

Quad Stretch
Knee to Chest
Soldier Kicks
Cradle Stretch
Side Lunge
Walking Samson
Walking Spiderman
3 Air Squats + Broad Jump
Toe Walk
Heel Walk
Side Shuffle
High Knees
Butt Kickers

B) Strength/Skill

5 x 10
Back Squats @ 50%

C) WOD

For Time:

80 Double Unders
80 Abmat Situps
800 Meter Run
40 Kb Swings 45/35
40/30 Cal Row

Saturday, Dec. 23rd, 2017

 

A) Warm Up

250m Row

:20 Jumping Jacks
:40 Quad Stretch

:20 Air Squats
:40 Active Spidermans

:20 Push-up to Down Dog
:40 Active Samson

B) Strength/Skill

Warm Up Movements

C) WOD

For Time:

1 Sumo Deadlift High Pull 75/55
2 HSPU
3 Push Press 75/55
4 Hang Power Cleans 75/55
5 Ring Dips
6 Kb Swings 45/35
7 Pushups
8 Knees to Elbows
9 Box Jumps 24/20
10 Double Unders
11 Burpees
12 Overhead Walking Lunges 45/25 Plate

Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.

Ex. On the 1st day of Christmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Christmas my coaches gave to me, 2 HSPU and 1 SDHP; on the 3rd day of Christmas, my coaches gave to me, 3 Push Press, 2 HSPU, and 1 SDHP; continue with 4 Hang Power Cleans, 3, 2, 1 etc. up the ladder and down

 

 

Friday, Dec. 22nd, 2017

 

A) Warm Up

200m Run

:30 Each

Active Spidermans
Active Samson
Air Squats
Push-up to Down Dog
Cossack Squats
PVC Pass Throughs

Then

“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 BHN Snatch Grip Push Press
5 OVH Squats
5 Stiff-Legged Deadlifts

B) Strength/Skill

5 x 1
Snatch @ 70%

Then

3 x 1
Tempo Snatch Pulls @ 80%

C) WOD

For Time:
21-15-9

Squat Snatch 95/65
Chest to Bar Pull-ups

Thursday, Dec. 21st, 2017

 

A) Warm Up

200m Run

1 Minute of each:
Active Spidermans
Active Samson
Air Squats
PVC Pass Throughs

“Barbell Warmup”

5 Good Mornings
5 Back Squats
5 BHN Snatch Grip Push Press
5 OVH Squats
5 Stiff-Legged Deadlifts

*Empty Barbell

B) Strength/Skill

Take 20 Mins to Find a 2 Rep Max Overhead Squat

*No more than 7 sets

C) WOD

“Annie”

For Time:

50-40-30-20-10

Dubs
Abmat Situps