Wods

Tuesday, January 2 to Saturday, January 6

30/12/2017

Tuesday, January 2

Warmup:

400m Row
10 Front & Side Leg Swings
10 Spidermans
5 Burpees

 

WOD:
“Half and Half”
Teams of 2
8 Rounds For Time:
400m Row
12 Burpees
*Partners complete full rounds before switching. 4 rounds each partner.

 

Finisher:
Bulletproof Back Workout 7
3 Rounds
Pallof Series: x 5 @ each position, hold arms fully extended for 2 breath cycles
1 Arm Farmer Carry: 100M each arm
Barbell Rollout: x 5
Good Morning: x 12 (Empty Bar)

 

Wednesday, January 3

Warmup:
7 minute AMRAP
10 Calorie Row
5 Sumo Inch Worms w/Pushup
10 Samson Lunges
+
2-3 Sets of 5
Hang Power Cleans, Front Squats, Push Presses

 

Part 1:
15 minutes to build to a heavy (1-3 reps) Sumo Deadlift

 

Part 2/QuickFit:
“Sky Hook”
3 Rounds:
20 Hang Power Cleans (95/65)
20 Front Squats (95/65)
20 Push Press (95/65)

 

Thursday, January 4

Warmup;
100' Each (2 Lengths of Rig or Turf)
Jog
Butt Kicks
High Knees
Jog
Karaoke
Side Shuffle
Run
+
2 Sets
8 Calorie Bike
8 KB Swings
8 Situps

 

WOD:
4 Rounds NOT FOR SCORE :40s On / :20s Off:
Kettlebell Swings (53/35)
Bike
Sit-Ups
Shuttle Run (On Turf)

 

Finisher:
Bulletproof Back Workout 8
10 Minutes for quality
Push Up Plank Hold on Rings: 3-5 breaths
1 Arm Overhead Hold: 3-5 breaths each arm
Romanian Deadlift: x 8 with 3-5 breath hold at bottom position (Empty Bar)

 

Friday, January 5

Warmup:
1 Minute Jump Rope
10 Air Squats
10 Ring Rows
5 Strict C2B
+
Double Under Progression
1 - :20s Stand on Toes (Calf Test)
2 - :20s Hollow Body Hold
3 - 50 Toe Hops (Pogo Hops)
4 - 50 Toe Hops (Tap Hips 2x Each Jump)
*Focus on maintain a hollow position while doing the toe hops.
+
3-4 Sets of 5 Front Squats

 

WOD/QuickFit:
Compare to 8/17/17
“Heartbreak Kid”
3 Rounds:
10 Front Squats (185/115)
20 Chest to Bar Pull-Ups (Ring Rows)
50 Double Unders (100 Singles)

 

Finisher:
3 Sets of 20 Walking Lunges (Add Weight)

 

Saturday, January 6

Warmup:
2 Minute Bike or Row
2 Minutes Jump Rope
+
2 Sets
5 1-Arm Snatches or KBS
5 Box Jumps
5 T2B

 

Boot Camp:
4 Rounds
:40s On & :20s Off
Russian KB Swings
Bike
Box Jumps
GT2B

 

WOD:
“Four Thirty”
AMRAP 20:
30 1-Arm Snatches (15 Each)
30 Box Jumps (24/20)
30/20 Calorie Bike or Row
30 Toes to Bar
*Step down only."