SWOD Friday December 29th

– Midday 3.0 from 10:30am-12:30am

STRENGTH

Level 1: Do the Class.

Level 2: Do the Class.

AMRAP in 20 minutes
10 Box Jumps (30/24″)
15 DB OH Squats (40/30)
20 TTB
*Switch Hands every round on the Single Arm OH Squats

Level 3: Do the Class.

AMRAP in 20 minutes
10 Box Jumps (36/30″)
15 DB OH Squats (50/35)
20 GHD Sit Ups
*Switch Hands every round on the Single Arm OH Squats

2-A-DAY

– Mobility or Light Skill Work

WOD Thursday December 28th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
OH Banded Stretch x 1 minute/Side
Figure 4 Wall Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
25ft Samson + T-Spine Opener
10 Deadbugs
25ft V-Step
5 Push Ups

Warm-Up: (AMRAP in 4 minutes)
10 KB Swings
5 Goblet Squats
10 Hollow Rocks
50 Skips

Technique:

Review
– HSPU
– Deadlift

WOD

3 rounds for time:
800m run
15 Deadlifts (275/185)
15 Strict HSPU

*Pack
3 rounds for time:
800m run
15 Deadlifts (185-225/135-155)
10 Strict HSPU or 15 Box HSPU
*Pup
3 rounds for time:
400m run
15 Deadlifts (135-185/95-125)
10 Box HSPU

SWOD Saturday December 23rd

– Midday 3.0 from 9:30am-11:30am
– No TCP

STRENGTH

Level 1: Do the Class.

Level 2: Do the Class.

In 12 minutes
1 Minute: AMRAP DB Squat Cleans (45/30)
1 Minute: AMRAP DB Push Jerks
2 Minutes: AMRAP DB Squat Cleans
2 Minutes: AMRAP DB Push Jerks
3 Minutes: AMRAP DB Squat Cleans
3 Minutes: AMRAP DB Push Jerks

Level 3: Do the Class.

In 12 minutes
1 Minute: AMRAP DB Squat Cleans (55/35)
1 Minute: AMRAP DB Push Jerks
2 Minutes: AMRAP DB Squat Cleans
2 Minutes: AMRAP DB Push Jerks
3 Minutes: AMRAP DB Squat Cleans
3 Minutes: AMRAP DB Push Jerks

2-A-DAY

Rest Day

WOD Saturday December 23rd

– Midday 3.0 from 9:30am-11:30am

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Banded Paleo Chair x 1 minute

Movement Prep: (AMRAP in 4 minutes)
20 Mnt Climbers
25ft V-Step
25 Jumping Jacks
25ft Inch Worm

Warm-Up: (AMRAP in 5 minutes)
5 Plate Ground to Overhead
10 Hollow Rocks
5 HR Push Ups
100m run

Technique:

Review
– Burgener Warm Up
– Squat Clean
– Push Jerk

WOD

In 12 minutes
1 Minute: AMRAP Squat Cleans (135/95)
1 Minute: AMRAP Push Jerks
2 Minutes: AMRAP Squat Cleans
2 Minutes: AMRAP Push Jerks
3 Minutes: AMRAP Squat Cleans
3 Minutes: AMRAP Push Jerks

*Pack
Squat Cleans (95-115/65-85)
Push Jerks
*Pup
Squat Cleans (75-95/45-75)
Push Jerks

WOD Friday December 22nd

– Midday 3.0 from 10:30am-12:30pm

Warm-Up: (AMRAP in 4 minutes)
10 Ring Rows
25ft Burpee Broad Jump
5 Jump Squats

Technique:

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

WOD

“12 Days of Christmas”

1. 100m run
2. Muscle Ups or Ring Dips
3. Burpees
4. TTB or Knee Tucks
5. Strict HSPU or DB Press
6. KB Swings (1.5/1pd)
7. Box Jumps (24/20″)
8. Alt DB Snatch (55/35)
9. Wall Balls (20/14)
10. Walking Lunges
11. CTB Pull Ups or Pull Ups
12. Calorie Row

*WOD is executed like the song 12 days of Christmas.
Example
100m run
then..
2 Muscle Ups
100m run
then..
3 Burpees
2 Muscle Ups
100m run
And so on..

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