Monthly Archives: December 2019

Warmup
Individual warm up - ride bike

Coach led Group Warm up:
Mobility Stretches
then, form 3 lines
alt lunges down - jog back
High Kicks down - jog back
Shuffle Left Down - jog back
Shuffle Right down - jog bag
Inch work - Bear Crawl - jog back

HOLIDAY WOD
2 person teams
20 movements of 20 reps ea - split however you like

1. Row/Bike
2. SDHP 95/65
2. Pull ups
3. Hang Cleans
4. HSPU
5. Front Squat
6. T2B
7. S2OH
8. Burpees
9. Thrusters
10. Sit ups
11. Row/Bike
12. Wall Ball dbl throw
13. Superman Arch ups
14. Man Makers
15. Squat Jumps
16. KB Swings
17. Box Jumps
18. KB Snatches
19. V-ups
20. Ball Slams

Warmup
bike 1 min
runner, butterfly, quad, 5x uprights
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded left side walk down + banded Right side to side back

Skill Work
10 min emom
Cleans
build to your 1 RM for this day

WOD
5rft
1 rope climb
3 clean 60%/70% of todays 1RM
6 t2b
9 ball slam

Warmup
Bike 1-2min
lite stretch/mobility - runners, quads, wrist mobility
static squat + lean left pause & lean right pause
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees back
1/2 let side shuffle down + 1/2 right side shuffle back

Strength / Skill
Press Complex 8rds
1strict +1push+1jerk
add weight each rd until your wod weight or slightly beyond it and work with that weight

WOD
12 min AMRAP
15 Push-jerks (115/85)
30 Air Squats
60 Double-unders