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esday, December 31 New Years Eve WOD January 31 - Wall Balls 20/14 February 28 - pull-ups March 31 - GHD SIT-UPS April 30 - OH Squat 75/55 May 31 - Box Jumps 24" June 30 - hang power cleans 75/55 400m run July 31 - GHD Hip Ext August 31 - DU September 30 - Front Rack Stationary Lunge (alt) 75/55 October 31 - push-ups November 30 - Air Squats December 31 - push press 75/55 400 m run ***Same bar for all lifts***
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Monday December 30
Strength - Back Squat Warmup x 5 10.10.10 60%,70%, 80% of 1 rm WOD 3 Rounds Rx 1 min Row (Calories) 1 min Burpee 1 min Box Jump (24/20) 1 min KB Swings (53/35) 1 min REST L2 BJ 20/18 KBS 35/26 L1 BJ 18/12 KBS 26/13 Scoring - calculate total number of reps and calories Strength - Front Squat
Warmup 2x5 5 reps @ 65% of 1rm 5 reps @ 75% of 1rm 5 reps @ 85% of 1 rm WOD - 15 min amrap Rx 50x DU 25 K2E 100m farmer walk 90/50 25 GHD sit-ups L2 25x DU 25 K2E 100m farmer walk 80/40 25 GHD SIT-UPS L1 150 JR 15 K2? 100m farmer walk 60/20 25 sit-ups Thursday December 26
Strength - Squat Clean Warmup - 2x5 5 @ 65% of 1rm 5 @ 75% of 1rm 5 @ 85% of 1rm Rx 10 burpee buyin 20 Deadlifts 225/135 200m run 40 goblet squats 53/35 400 m run 80 push-ups 800 m run 10 burpee buy out L2 10 burpee buyin 20 Deadlifts 155/105 200m run 40 goblet squats 35/26 400 m run 80 push-ups 800 m run 10 burpee buy out L1 10 burpee buyin 20 Deadlifts 115/75 200m run 40 goblet squats 26/13 400 m run 80 push-ups 800 m run 10 burpee buy out Style 1
1 rope climb 2 Box Jumps 30/24 3 HSPU 4 C&J 135/95 5 push-ups 6 K2E 7 KB Swings 53/35 8 DU 9 Ring dips 10 pistols 11 pull-ups 1200 meter run Style 2 - Barbell 95/65 1 deadlift 2 HPC 3 front Squats 4 press 5 back squats 6 push press 7 thrusters 8 squat cleans 9 push jerk 10 power snatch 11 OH squat 1200 meter run YOUR CHOICE :)) Merry Christmas!!! Monday, December 23
Strength - Power Snatch Warmup 5x2 5 @ 65% of 1RM 5 @ 75% of 1RM 5 @ 85% of 1RM WOD - Legs Like Jen Rx 21,15,9 Clusters 95/65 Box jumps 24" 50 DU 21,15,9 Wall balls 20/14 Front rack waking lunges 95/65 800m run L2 21,15,9 Clusters 75/45 Box jumps 20" 25 DU 21,15,9 Wall balls 16/12 Front rack waking lunges 75/45 800m run L1 21,15,9 Clusters 55/25 Box jumps 12" 150 JR 21,15,9 Wall balls 14/10 Front rack waking lunges 55/25 400m run ***same bar for both but can build or tear down for either Friday, December 20
Week 4 (deload) Wendler - remember 90% of 1RM Deadlifts 5 warmup reps 5reps @ 40% 5reps @ 50% 5 reps @ 60% WOD - Thor 2 RFT Rx 20 OH walking lunges - 135/95 10 toes to bar 5 ring muscle ups 10 sledge hammers each arm 20 burpee box jumps - 30/24" L2 20 OH walking lunges - 95/65 10 toes to bar 3 pull-ups / 3 banded ring dips x 5 10 sledge hammers each arm 20 burpee box jumps 24/20" L1 20 OH walking lunges - 45 /15 10 toes to ? 3 jump pull-ups / 3 triceps dips 10 sledge hammers each arm 20 burpee box jumps - 20/12" Thursday, December 19
Skill - pistol practice WOD - 5RFT Rx 21 SDHP (75/55) 15 Thrusters (75/55) 9 KB swings (53/35) Run 400m L2 21 SDHP (55/35) 15 Thrusters (55/35) 9 KB swings (35/26 Run 400m L1 21 SDHP (35/15) 15 Thrusters (35/15) 9 KB swings (26/13) Run 400m ****same bar for SDHP & Thrusters Wednesday, Dec 18
Week 4 (deload) Wendler - remember 90% of 1RM Bench Press - 5 warmup reps 5reps @ 40% 5reps @ 50% 5 reps @ 60% WOD - 2RFT 800m run 15 Deadlifts 225/155 15 wall balls 20/16 L2 800m run 15 Deadlifts 185/115 15 wall balls 16//12 L1 400m run 15 Deadlifts 135/75 15 wall balls 14/10 WOD - 1RFT
Rx 5 PC 155/105 10 hspu 20 burpees 30 ring dips 40 box jumps 24" 50 oh press with plate 45/25 60 lateral jumps (jumping over power clean bar) 70 jumping lunges 80 push ups 90 air squats 100 sit ups L2 - 125/75, 1mat, band ring dips, 20"BJ, 35/15, L1 - 95/45, 2 mats, 18/12" BJ, 25/10 |
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