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Wednesday 12.30.20
WOD "Fifth Wheel"5 Min AmRap 7 Rounds of "The Chief" (115 / 85 lb Max Cal Bike/Row 5 Min Rest 5 Min AmRap 6 Rounds of "The Chief" (135 / 95 lb) Max Cal Bike/Row Rest 5 Min 5 Min AmRap 5 Rounds of "The Chief" (185 / 135 lb) Max Cal Bike/Row -1 Rd of "The Chief"- 3 Power Cleans 6 Pushups 9 Air Squats ***must do both machines at least one time Body Armor 3rds 25 GHDSU 25 GHD Back EXT 25 Hollow Rock Rest 2 Min
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Tuesday 12.29.20
WOD"Homeward Bound" 20 Min AmRap 20 Burpee Box Jump Overs (24"/20") 40/30 Calorie Row 80 Double-Unders Skill HSPU Conditioning Monday 12.28.20
Strength Box Squat 7 Sets of 2 **Set box to just below parallel. **Deadstop on box for 1s. (% off 1RM Back Squat) Sets 1+2 - 60% Sets 3+4 - 65% Sets 5+6+7 - 70% WOD "From the Top" 1 RFT 25 Power Snatches 25 Overhead Squats 25 Squat Snatches **EMOM - 5 TTB **Barbell - 95/65# Wednesday 12.23.20
WOD"7th Grade" 7 RFT 45 Double-Unders 30 Air Squats 15/12 Calorie Row Skill Conditioning On the 2:00 x 5 Rds 20 GHD Sit-Ups Time Remaining: Max Distance Handstand Walk Tuesday 12.22.20
WOD "Layover" 5 Rounds: 15/10 Calorie Erg Bike 10 CTB Pull-Ups Directly into... 5 Rounds: 10 Power Cleans 10 Push Jerks **Barbell - 95 / 65 lb **Threshold Conditioning** EMOM x 6 Rds :20s Bike :40s Rest Rest 2:00 EMOM x 4 Rounds: :30s Bike :30s Rest Rest 2:00 EMOM x 2 Rounds: :40s Bike :20s Rest Monday 12.21.20
Strength Stamina Squats WU EMOM x 14 (7 Rds) Min 1 - 1 Front Squat Min 2 - 2 Back Squats WOD - “Isa-Ball” 12 Min AmRap 3 Power Snatches (115 / 85 lb) 15 Wallballs (20/14) WOD
"Hot & Bothered" 15 Min AmRap 40 Single DB Hang Clean and Jerks 30 Box Jumps 20 HSPU 10 Deadlifts *Dumbbell - 50 / 35 lb *Box - 24"/20" *Deadlift - 275 / 185 lb On the 20:00... Deadlift On the Minute x 6 2-2-2-1-1-1 Deadlift (1 min transition) On the 27:00... Handstand Walk 3 Min AmRap Handstand Walk for Max Total Meters Thursday 12.17.20
Active Recovery 5k Row ...Every 5 Minutes stop and perform the following 15 Air Squats 10 Walking Lunges 5 Burpees *Post WOD Mobility* or **Open Gym** Wednesday 12.16.20
WOD "Double Check" On the 4:00 x 4 Rds 50 Double-Unders 20/15 Calorie Row 10 Front Squats (135/95) Strength *Barbell Cycling* 5 x 5 Squat Snatch Tuesday 12.15.20
Strength WU Power Clean Technique E2MOM x 5 Sets: 3 Low-HPC *Set 1 - 60% *Set 2 - 65% *Set 3+4+5 - 70% (% based off 1RM C&J) WOD "Black and Bluer" 5 RFT 10 Power Cleans (135 / 95 lb) 10 Bar-Facing Burpees |
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