Wods

Tuesday, December 26 to Saturday, December 30

23/12/2017

Tuesday, December 26

Warmup:
3 Rounds
1 Minute Row
:20s Wall Sit
:20s Front Rack Hold
:20s OH Hold
:20s Supinated Bar Hang

 

Part 1:
18 Minutes to Build to a 2RM Front Squat

 

Part 2/QuickFit:
“Eikcaj”
30 Pull-ups (Jumping)
50 Thrusters (45/35)
1,000 Meter Row

 

Wednesday, December 27

Warmup:
7 minute AMRAP
100 Singles
20 Lateral Step Overs
5 Sumo Inch Worms
+
5 Burpees
3-4 Sets of 5 Power Cleans

 

“Black and Blue”
5 Rounds:
10 Power Cleans (135/85)
10 Burpees

 

Finisher:
Bulletproof Back Workout 6
6 Rounds
15 Ab Mat Situps
:30s Plank

 

QuickFit:
5 Rounds
10 Calorie Bike
15 Ab Mat Situps
10 Burpees
:30s Plank

 

Thursday, December 28

Warmup:
4 Minutes of Cardio
6 minute AMRAP
5 Pullups
5 Pushups
8 Push Presses (Add Weight)
12 Front Rack Lunges (Add Weight)

 

WOD:
“Hindsight”
AMRAP 20:
4 Bar Muscle-ups
8 Push Presses (95/65)
12 Front Rack Lunges (95/65)

 

QuickFit:
20 minute AMRAP
4 Strict Pullups
8 Pushups
12 Alternating Lunges
4 Strict Pullups
8 Push Presses
12 Front Rack Lunges

 

Friday, December 29

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

Warmup:
2 Rounds
:40s Jump Rope
:20s Rest
:40s Row
:20s Rest
:40s Spidermans
:20s Rest
+
2 Sets
5 Burpees
5 Ring Rows

 

WOD/QuickFit:
“Johnny”
Teams of 2
For Time:
200 Singles (Each)
. . . then. . .
3 Rounds:
20 Calorie Row (Each)
30 Burpees
40 Ring Rows
. . . then. . .
200 Singles (Each)
*Split up Burpees and Ring Rows however you'd like.

 

Saturday, December 30

Warmup:
3 Rounds
10/7 Calorie Bike
10 Front & Side Leg Swings
+
7 Burpees
2-3 Sets of 7 KB Swings

 

Boot Camp:
Teams of 2
AMRAP 14:
7 Kettlebell Swings (70/53)
10/7 Calorie Bike
7 Burpees
*Teammates complete full rounds, then switch

 

WOD:
“Free Bird”
Teams of 3
AMRAP 21:
7 Kettlebell Swings (70/53)
10/7 Calorie Bike
7 Burpees
*Teammates complete full rounds, then switch