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Tuesday 12.31.19
WOD “Big Bash” For Time 31 Push Press 75/55 31 Pull-ups 31 Snatch 75/55 31 Sit-ups 31 T2B 31 Push-ups 31 Box jumps 31 Back Squat 75/55 31 Unbroken DU 31 Thrusters 75/55 31 Alt lunges 31 Burpee 365m row
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Monday 12.30.19
Strength Tempo Back Squat (5 Sets) 1 Tempo Back Squat 2 Back Squats Tempo: • 5 Seconds Down • 1 Second Pause • Regular Stand Set 1: 60% Set 2: 65% Sets 3-5: 70% WOD "Fight or Flight" 20 Min AmRap 20 Wallballs (20/14) 20 Hang Power Snatches (95/65) 20 Box Jumps (24/20) 20 Front Squats (95/65) 20/15 Calorie Row Friday 12.27.19
Strength Tempo OHS (5 Sets of 1) •Tempo: 5 Seconds Down, Stand Fast ***After Each Set: 5 BMU WOD "Water Weight" 3RFT 25 OHS (95/65) 15 C2BPU 25/18 Cal Row 15 BBJO (24/20) Thursday 12.26.19
WOD 4rds 15/12 Calorie Row 30 AbMat Sit-ups Directly Into... 4rds 15/12 Calorie Bike 60 Double Unders Directly Into... 4rds 200m run 5 Power Clean 155/115 Tuesday 12.24.19
WOD “12 Days of CrossFit" For Time: 1 Squat Snatch (135/95) 2 Hang Power Snatches (135/95) 3 Deadlifts (135/95) 4 Burpees 5 Toes to Bar 6 Box Jumps Overs (24/20) 7 Handstand Push-ups 8 Goblet Reverse Lunges (53/35) 9 Kettlebell Swings (53/35) 10 GHD Sit-ups 11 Wallballs (30/20) 12 Calorie Assault Bike Monday 12.23.19
Strength Back Squat Waves Set 1: 6 Reps @ 76% Set 2: 4 Reps @ 82% Set 3: 2 Reps @ 88% Rest 3 Minutes Set 4: 6 Reps @ 82% Set 5: 4 Reps @ 88% Set 6: 2 Reps @ 94% Rest 3 Minutes Set 7: 6 Reps @ 88% Set 8: 4 Reps @ 94% Set 9: 2 Reps @ 100% ***based off 5RM WOD “Bells & Whistles” 3 RFT 200m run 24 Front Rack Alt Lunge 12 Push Press Rx 135/95 L2 105/65 L1 75/35 Friday 12.20.19
Strength Tempo Front Squat On the 1:30 x 7 Sets: 1 Tempo Rep ***start @ 55% and build to a heavy Tempo: • 10 Second Negative • No Pause in Bottom • Full Speed Stand WOD "Blitzen" 5 RFT 20/15 Cal Row 10 Thrusters (115/85) L2 (95/65) L1 (75/45) Thursday 12.19.19
Active Recovery**24 Minute Bike** Every 3 Minutes (Starting @ 0:00): 4 Burpees 8 Wallballs (20/14) 12 Slamballs (35/25) Post WOD Mobility Wednesday 12.18.19
WOD"Happy Hour" 3 RFT 12 PC (135/95) 12 C2BPU 12 Push Jerks (135/95) 12 Toes to Bar L2 115/75 , PU, Almost T2B L1 85/45, Jump C2B or ring rows, Knee raises Body Armor (A) 3 Giant Sets: 100 Meter Overhead Kettlebell Carry 10 Inverted Barbell Rows 50 Band Pull-Aparts **Rest 1 Min Between Sets Body Armor (B) 3 Giant Sets: 14 GHDSU 14 GHD Hip Ext ** Rest 1 Min Between Sets Tuesday 12.17.19
Strength / Skill *Strict Gymnastics Ascending Ladder for 7 Minutes: 1-2-3-4-5.... Strict Handstand Push-ups Strict Ring Dip Push-ups Rest 3 Minutes 5 Min AmRap 2 Wall Walks 10 Weighted AbMat Sit-ups WOD "Castaway" For Time 100 Air Squats 50/35 Cal Row 25 HPS (115/85) L2 95/65 L1 65/35 |
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