WOD Thursday December 27th

– Midday 3.0 from 10:30am-12:30pm

** Monday Class Times **
10:30am, 11:30am, 3:30pm, 4:30pm Only
** Tuesday the Gym will be CLOSED for New Years Day **

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Pigeon Stretch x 1 minute/Side
Partner T-Spine x 30 seconds/Each

Movement Prep:
Lunge + PVC Pass Throughs x 10 Alt reps
A-Frame T-Spine Opener x 10 reps/Side
Hip Openers x 5 reps
Hip Closers x 5 reps
Deadbug x 5 reps/Side

Warm Up:

EMOM x 6 minutes
3 Burpees
6 Jump Squats
Single Skip to 45s

Technique & Review:

– Burgener Warm Up
– Clean
– Split Jerk

Warm up sets

*Set 1 x 4 reps @ Light
– Rest 2 minutes –

*Set 2 x 3 reps @ Light-Moderate
– Rest 2 minutes –

*Set 3 x 2 reps @ Moderate-Heavy Moderate
– Rest 2 minutes –

WOD

Every 3 minutes x 6 sets
Clean & Jerk x 1 rep

*WorKout Options*

– Over the course of 6 sets Build to a Heavy 1RM C&J
for the Day.

– Choose a weight based off your 1RM and work across all 6
sets with that weight (65-75%)

– Choose a lighter load today which will allow you to
focus on perfect movement pattern and quality of the
Lift.

WOD Wednesday December 26th

– No Midday 3.0
– Class Times are 10:30am,11:30am,3:30pm,4:30pm Only

Mobility:
Couch Stretch x 1 minute/Side
Overhead Banded Stretch x 1 minute/Side

Movement Prep:
25ft Knee Tuck
25ft V-Step
25ft Alt Leg Kicks
25ft Samson

Warm Up:

50ft High Knees x 2
50ft Butt Kickers x 2
50ft Power Skip for Height x 2
50ft Power Skip for Distance x 2
50ft Side Shuffle x 2
50ft Cross Overs x 2
Air Squat Ladder x 25ft
50ft Toe Walk
50ft Heel Walk

Technique & Review:

– Burgerner Warm Up
– OH Squat

*Set 1 x 10 reps (Bar)
*Set 2 x 7 reps (Light)
*Sets 3-4 x 5 reps (Build to Workout Load)

1 round of:
200m run
5 OH Squats (Workout Weight)

WOD

5 rounds for time:
400m run
10 OH Squats (135/95)

*Pack
5 rounds for time:
400m run
10 OH Squats (95/65)
*Pack
4 rounds for time:
400m run
10 OH Squats (75/65)

SWOD Saturday December 22nd

– Midday 3.0 from 9:30am-11:30am

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 5 sets
Back Squat
*Set 1 x 6 reps @ 65%
*Set 2 x 4 reps @ 75%
*Sets 3-5 x 2 rep @ 85%

B. Every 3 minutes x 4 sets
Bench Press
*Sets 1-3 x 6 reps @ 90-95% of 10RM
*Based off 10RM from Nov 17th

C. 4 sets of:
DB Tate Press x 10-12 reps
Rest 30 seconds
Side Plank Reach Throughs x 30 seconds/Side
Rest 60 seconds
KB Front Rack Hold x 45-60 seconds (1.5/1pd)
Rest 90 seconds

Level 3:

A. Every 2 minutes x 8 sets
Front Squat x 2 reps
*Sets 1-2 @ 75% of 1RM Front Squat

B. Every 2 minutes x 4 sets
Push Jerk x 3 reps
*Sets 1-4 @ 75%
*No TnG reps

C. 3 rounds for time:
400m run
10 DB Box Step Overs (50/35) @ 24/20″
20 DB Hang Clean & Jerk (50/25) 10/Arm
50ft HS Walk (25 O/B)

D. 3 sets of:
GH Nordic Raises x 10-12 reps
Rest 30 seconds
Incline DB Rows x 10-12 reps
Rest 30 seconds
Ab Roll Outs x 10-12 reps
Rest 90 seconds

 

WOD Saturday December 22nd

– Midday 3.0 from 9:30am-11:30am

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side
Pigeon Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
Shoulder Pass Throughs x 10 reps
Bar Supported Hip Openers x 5 reps
Bar Supported Hip Closers x 5 reps
Cossack Squats x 10 Alt reps

Warm Up:
EMOM x 6 minutes
20 Jumping Jacks
10 Hollow Rocks
5 Jump Squats

Technique & Review:

Rolling Drills
– 10 Arm Pulls
– 10 Arms + Hips
– 10 Quarter Strokes
– 10 Full Strokes

Pull Up
10 Scap Pull Up
10 Beat Swings
1-3 Strict Pull Ups
3-5 Kipping Pull Ups

Thruster
– 5 Push Press
– 5 Front Squat
– 5 Thrusters

1 rounds at Workout Pace:
150m row
7 Thrusters
3 Pull Ups

WOD

“Jackie”

For time:
1000m row
50 Thrusters (45/35)
30 Pull Ups

*Pack
Same as Rx
*Pup
1000m row
35 Thrusters (45/35)
20 Banded Pull Ups

WOD Friday December 21st

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Overhead Banded Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side

Warm Up: (AMRAP in 5 minutes)
400m run
Into
25ft Samson Stretch
10 Squats
25ft Knee Tuck
10 Hollow Rocks

Technique & Review:

– Scaling Options
– 5 reps of each Exercise
– Set Up and Go

WOD

“12 Days of Christmas”

For time:
1. Burpee Box Jump (24/20″)
2. Muscle Ups or Ring Dips
3. TTB or Knee Tucks
4. HSPU or Push Ups
5. Goblet Squats (1.5/1pd)
6. KB Swings (1.5/1pd)
7. Sit Ups
8. Walking Lunges/Leg
9. Wall Balls (20/14)
10. Plate GTOH (45/25)
11. CTB Pull Ups or Pull Ups
12. 1200M Run or Row or 3KM Bike

*WOD is executed like the song 12 days of Christmas.
Example
1 Burpee Box Jump
then..
2 Muscle Ups
1 Burpee Box Jump
then..
3 TTB
2 Muscle Ups
1 Burpee Box Jump
And so on..

SWOD Friday December 21st

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

– All Levels do the Class

“12 Days of Christmas”
1. Burpee Box Jump (24/20″)
2. Muscle Ups or Ring Dips
3. TTB or Knee Tucks
4. HSPU or Push Ups
5. Goblet Squats (1.5/1pd)
6. KB Swings (1.5/1pd)
7. Sit Ups
8. Walking Lunges/Leg
9. Wall Balls (20/14)
10. Plate GTOH (45/25)
11. CTB Pull Ups or Pull Ups
12. 1200M Run or Row or 3KM Bike

WOD Thursday December 20th

– No Midday 3.0

Mobility:
Pigeon Stretch x 90 seconds/Side
Cat Camel x 1 minute

Movement Prep: (AMRAP in 4 minutes)
25ft Banded Lateral Walk
10 Banded Glute Bridge
25ft Banded Lateral Walk
10 Deadbug

Warm Up: (AMRAP in 5 minutes)
100 Single Skips
10 Reverse Lunge
10 KB Deadlift
10 Goblet Squats
30s Plank Hold

Technique & Review:

– Deadlift
Good Mornings x 10 reps (Bar)
RDL x 10 reps
Deadlift x 10 reps

Warm up sets

*Set 1 x 10 reps @ Light
– Rest 2 minutes –

*Set 2 x 8 reps @ Light-Moderate
– Rest 2 minutes –

*Set 3 x 6 reps @ Moderate-Heavy Moderate
– Rest 2 minutes –

WOD

Every 5 minutes x 5 sets
Deadlift x 10 reps

*Workout Options*

– Over the course of 5 sets Build to a Heavy set of 10 reps
for the Day.

– Choose a weight based off your 1RM and work across all 5
sets with that weight (60-70%)

– Choose a lighter load today which will allow you to
focus on perfect movement pattern and quality of the
Lift.

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