Wods

Monday, December 11 to Saturday, December 16

09/12/2017

Monday, December 11

Warmup:
2 Minutes Jump Rope
2 Minute Row
+
Bulletproof Back Workout 1
3 Rounds
2 x :10s Standing Straight Leg Hold (Each)
10 Lemon Squeezes
:10s L-Hang
10 PVC Good Mornings
:20s Samson Stretch (Each)
+
2-3 Sets of 7 Overhead Squats

 

 

WOD:
Compare to 7/10/17
“Denim”
AMRAP 15:
60 Double Unders
30/20 Calorie Row
15 Overhead Squats (95/65)
*Sub Front Squats.

 

 

QuickFit:
AMRAP 15
60 Double Unders
30/20 Calorie Row
15 Air Squats

 

Tuesday, December 12

Warmup:
100' Each
Butt Kicks
High Knees
Karaoke
Side Shuffle
Bear Crawl
+
2-3 Sets of 7 reps of each exercise.

 

 

WOD:
“Front Loader”
Teams of 2 or 3:
AMRAP 7
50 Push Press (95/65)
50 Push Press (115/75)
AMRAP Push Press (135/85)
rest 3 minutes
AMRAP 7
50 Front Squats (95/65)
50 Front Squats (115/75)
AMRAP Front Squats (135/85)
rest 3 minutes
AMRAP 7
50 Hang Power Cleans (95/65)
50 Hang Power Cleans (115/75)
AMRAP Hang Power Cleans (135/85)

 

 

QuickFit:
3 Rounds
15 Hang Power Cleans
15 Front Squats
15 Push Presses

 

Wednesday, December 13

Warmup:
6 minute AMRAP
5/4 Calorie Bike or Row
:20s Supinated Bar Hang
:20s Samson Stretch
5 Sumo Inch Worms
+
2-3 Sets of 8 Deadlifts

 

 

WOD/QuickFit:
“Mixed Feelings”
Every 4 minutes for 5 rounds
12 Toes to Bar
16 Deadlifts (135/85)
20/15 Calorie Bike or Row
*Scale T2B to Toes to Rings. Each round should take less than 3 minutes - scale as needed.

 

 

Finisher:
2-3 Sets
1 Minute Weighted Plank

 

Thursday, December 14

Warmup:
30/20 Calorie Row
10 PVC Shoulder Passes (Each Pos.)
+
Bulletproof Back Workout 2
3 Rounds
200' 1-Arm OH Carry
10 Pushup Shoulder Taps
5 Strict T2B
15 1-Arm KB Swings
+
5 Burpees
5 Pullups
5 Hand Release Pushups

 

 

WOD:
“Voorhees”
AMRAP 13:
55 Burpees
55 Pull-ups (Jumping Pullups)
55/40 Calorie Row
55 Hand Release Pushups

 

 

QuickFit:
AMRAP 13:
20 Burpees
20 Ring Rows
20 Calorie Row
20 Hand Release Pushups

 

Friday, December 15

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

 

Warmup:
2 Rounds
:40s Jump Rope
:20s Rest
:40s Row
:20s Rest
+
2 Sets
6 Box Jump Overs
6 KB Swings

 

 

WOD/QuickFit:
“Three Cheers”
AMRAP 18:
3 Kettlebells Swings (53/35)
3 Box Jump Overs (24/20)
200m Row
6 Kettlebells Swings (53/35)
6 Box Jump Overs (24/20)
200m Row
9 Kettlebells Swings (53/35)
9 Box Jump Overs (24/20)
200m Row
*Climbing by 3’s until cap.

 

 

Finisher:
Bulletproof Back Workout 3
10 Minutes
3-5 Breaths At Each
Arms Forward Bent Knee Hollow Body
Side Plank (Each)
Superman Hold

 

Saturday, December 16

Warmup:
3 Rounds
20 Double Unders
10 Calorie Bike
10 Ab Mat Situps

 

 

Boot Camp:
16 Minutes EMOM
1 - :40s Double Unders
2 - :40s Bike
3 - :40s Double Unders
4 - :40s Ab Mat Situps

 

 

WOD:
16 Minutes EMOM
1 - 40 Double Unders
2 - 4 Power Cleans (185/115)