Wods

Monday, December 4 to Saturday, December 9

02/12/2017

Monday, December 4

Warmup:
2 Rounds
:40s Double Unders or Jumping Jacks
:20s Rest
:40s Sumo Inch Worms
:20s rest
:40s Row
:20s Rest
+
"Burgener Warmup"
5 steps - 3 reps at each step.
1. Down & Finish
2. Elbows High & Outside
3. Muscle Snatch
4. 2"", 4"", 6"" Land
5. Full Squat

 

 

Part 1:
2 Power Snatches EMOM for 10 minutes
*Increase weight or keep the same throughout, your choice.

 

 

Part 2:
“Run Down”
4 Rounds:
15 Power Snatches (75/55)
30 Double Unders
200m Row

 

 

QuickFit:
4 Rounds
15 Power Snatches or KB Swings
30 Double Unders
200m Row
30 Ab Mat Situps

 

Tuesday, December 5

Warmup:
6 minute AMRAP
12/10 Calorie Row
10 Lateral Leg Swings
10 PVC Good Mornings
+
Burpee Box Jump Progression
2 Burpees, 2 Step-Ups, 2 Burpee Step-Ups, 2 Box Jump Overs, 2 Burpee Box Jump Overs
+
2-3 Sets of 7 Power Cleans

 

 

WOD:
“Doce”
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/75)
15 Burpee Box Jump Overs (24/20)
Rest 4:00
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)
Rest 4:00
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (75/55)
15 Burpee Box Jump Overs (24/20)

 

 

QuickFit:
AMRAP 4:
27/21 Calorie Row
21 Power Cleans or KB Swings
15 Burpee Box Jump Overs (24/20)
Rest 4:00
AMRAP 4:
27/21 Calorie Row
21 Power Cleans or KB Swings
15 Burpee Box Jump Overs (24/20)
Rest 4:00
AMRAP 4:
27/21 Calorie Row
21 Power Cleans or KB Swings
15 Burpee Box Jump Overs (24/20)

 

Wednesday, December 6

Warmup:
4 Sets
5/3 Calorie Bike - Alternating w/Partners
+
4 Rounds
8 Pushup Shoulder Taps
8 Yoga Pushups
8 Groiners or Spidermans
:30s Ring Pushup Hold
+
100' Farmers Carry
5 Wall Balls

 

 

WOD
“Farmer’s Tan”
Teams of 2 or 3:
AMRAP 20:
100' Farmers Carry (70’s/53’s)
15/10 Calorie Bike
100' Farmers Carry (70’s/53’s)
15 Wall Balls (20/14)
*All partners do each exercise before moving to the next. Each exercise should be done as fast as possible.

 

 

Finisher:
2-3 Sets of 20 Walking Lunges

 

 

QuickFit:
AMRAP 20:
100' Farmers Carry (70’s/53’s)
15/10 Calorie Bike
100' Farmers Carry (70’s/53’s)
15 Wall Balls (20/14)
*Rest :30s between each exercise.

 

Thursday, December 7

Warmup:
3 Rounds
1 Minute Row
5 Strict Chinups
:20s OH Hold
5 Burpees
+
2-3 Sets of 5 Clean & Jerks

 

 

WOD:
""Crusher""
40 Bar Facing Burpees
20 Clean & Jerks (135/85)
20 Strict Chinups

 

 

QuickFit:
40 Bar Facing Burpees
20 Clean & Jerks or 40 Calorie Row
20 Strict Chinups

 

Friday, December 8

Warmup:
3 Rounds
:40s Jump Rope
:20s Rest
:20s Wall Sit
:10s Rest
:20s Plank
:10s Rest

 

 

FRIEND FRIDAY
Bring a friend or 2 to workout with you!

Part 1:
18 minutes to build to 5RM Back Squat

 

 

Part 2:
“Leg Stand”
8 Rounds
:20s Back Squats (45)
:10s Rest
:20s Double Unders
:10s Rest
*Scale DU to Toe Taps.

 

 

QuickFit:
8 Rounds
:20s Back Squats (45)
:10s Rest
:20s Double Unders
:10s Rest
:20s Plank
:10s Rest
:20s Double Unders
:10s Rest
*Scale DU to Toe Taps.

 

Saturday, December 9

Warmup:
3 Rounds
10 Calorie Bike or Row
8 Ab Mat Situps
6 Hand Release Pushups

 

 

Boot Camp:
On the 1:00 – 15 AbMat Sit-Ups
On the 2:00 – 12 AbMat Sit-Ups
On the 3:00 – 9 AbMat Sit-Ups
On the 4:00 – 15 AbMat Sit-Ups
On the 5:00 – 12 AbMat Sit-Ups
On the 6:00 – 9 AbMat Sit-Ups
On the 7:00 – 15 AbMat Sit-Ups
On the 8:00 – 12 AbMat Sit-Ups
On the 9:00 – 9 AbMat Sit-Ups
*AMRAP Row after each set of Situps.

 

 

WOD:
5 Rounds
:30s Bike
:30s Rest
:30s Bench Press (95/65)
:30s Rest
:30s Ab Mat Situps
:90s Rest