Wods

Monday, December 18 to Saturday, December 23

16/12/2017

 

Monday, December 18

Warmup:
2 Minute Row
2 Minute Jump Rope
+
2 Sets
6 Box Jump Overs
6 Pause Wall Balls
+
3-4 Sets of 5 Power Snatches

 

WOD:
“Humpty Dumpty”
3 Rounds:
10 Power Snatches (115/75)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

 

QuickFit:
15 minute AMRAP
10 KB SDHP
20 Box Jump Overs
30 Wall Balls

 

Tuesday, December 19

Warmup:
3 Rounds
1 Minute Row
10 Front & Side Leg Swings

 

Part 1:
2k Row

 

Part 2:
Bulletproof Back Workout 4
3 Rounds
Turkish Sit Up: x 8 each arm
*This is the first part of a Turkish Get Up
1 Arm Power Row: x 8 each arm
8 Barbell Rollouts
8 PVC Sumo Stance Good Morning
:30s Barbell Overhead Hold

 

Wednesday, December 20

Warmup:
3 Rounds
:30s Bike
:20s Supinated Bar Hang
10 Shoulder T's
5 Lateral Step-Ups (Each)
+
:10s Top of Dip
3 Dip Negatives
:10s Bottom of Dip

 

Part 1:
3 Sets
5 Weighted Dips
10 Barbell Curls

 

Part 2/QuickFit:
5 Rounds
1 Minute At Each
Alternating Goblet Step-Ups
Ring Dips
Assault Bike
Rest

 

Thursday, December 21

Warmup:
8 minute AMRAP
20 Lateral Step Overs
10 Ab Mat Situps
5 Sumo Inch Worms
+
3-4 Sets of 7 Deadlifts

 

WOD:
“Undead”
5 Rounds:
15 Deadlifts (155/105)
25 AbMat Sit-Ups

 

Finisher:
Bulletproof Back Workout 5
12 Minutes For Quality
10 Bird Dogs
10 Dead Bugs
20 Side Plank Holds (2 seconds each)

 

QuickFit:
3 Rounds
5 Deadlifts
15 Calorie Row
25 Ab Mat Situps

 

Friday, December 22

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

Warmup:
2 Minutes Jump Rope
10 PVC Shoulder Passes (Each)
+
2 Rounds
3 Pullups
6 Pushups
9 Air Squats

 

WOD/QuickFit:
"Jumping Cindy"
20 minute AMRAP
5 Pullups (Ring Rows)
10 Pushups
15 Air Squats
*100 Double Unders or 200 Singles at minutes 0, 4, 8, 12, and 16.

 

Finisher:
100 Flutterkicks

 

Saturday, December 23

Warmup:
1 Round of Boot Camp

 

Boot Camp:
3 Rounds
:30s On & :30s Off
Strict Press
Wall Sit
Plank
Assault Bike
Rest

 

WOD:
3 Minutes Clean & Jerks (95/65)
. . . Rest 3 Minutes. . .
2 Minutes Clean & Jerks
. . . Rest 2 Minutes. . .
1 Minute Clean & Jerks

 

Finisher:
75/50 Calorie Bike