SUNDAY 12/31/17

WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

Back Squat – 8 x 4

 

 

WOD

 

 

EMOM 20

 

1) 5 – 10 Toes To Bar

2) 10 BB Back Rack Step-Ups

3) 10/8 Calories Assault Bike (Adjust Up If Needed For More Powerful Athletes)

4) Max Effort L-Sit

 

SATURDAY 12/30/17

WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

Movement Prep & Scaling Options

 

WOD

 

Partner Workout

*Divide Reps as Needed Except BBJO 1-For-1

 

50-40-30-20-10

Burpees Box Jump Overs

Wall Balls

Assault Bike

 

*200 Meter Run In Between Each Triplet For Both Partners

THURSDAY 12/28/17

WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

A) Front Squat (Starting – 65%/70%) Building Over Sets – 8-6-4-2-2

*Last Set Of 2 Should Be a Heavy Double (Week 3)

*Use Your 1 RM To Find % Rest 2 Minutes Between Sets

 

+

 

B1) Hollow Hold With PVC x :30 Seconds

B2) Arch Hold With PVC x :30 Seconds

 

WOD

 

10 Minutes AMRAP

 

10 Squat Clean Thrusters (95/65)

10 Burpees

 

 

 

TUESDAY 12/26/17

WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

4 Rounds For Quality

 

Back Extension (On Med Ball) x 10

L – Sit On Parallettes x :25 Seconds (Accumulate)

S/L DB Deadlift x 10 (Pick a Challenging Weight)

Double Under Skill Work x 1:00

 

WOD

 

20 Minutes AMRAP

 

30 Power Cleans (115/75)

20 Burpee Box Jump Overs (24/20)

400 Meter Run

 

 

SUNDAY 12/24/17

WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

Double Under Review + Practice

+

Barbell Good Morning x 10

Y-Raise On Med-Ball x 10

 

x3

 

WOD

 

25 Minutes CAP

 

50 DU (150 Singles)

40 DB Shoulder To Overhead (40/25)

30 Calories Row

20 Burpees Over Erg

30 Calories Row

40 DBDB S2O

50 DU (150) Singles)

 

 

 

SATURDAY 12/23/17

WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

WOD

 

12 Days Of Christmas *40 Minutes Cap

 

(Like The Song 1…2-1…3-2-1…4-3-2-1 etc…)

 

1 Clean & Jerk (155/105)

2 Strict Pull Up/ Rope Climb

3 Bar Facing Burpees

4 Box Jumps (30/24)

5 Front Squat (95/65)

6 Hang Power Clean

7 Toes To Bar

8 KB Swing (53/35)

9 Wall Balls (20/14)

10 V-Up

11 Push Press

12 – 600 Meter TF Run

 

 

THURSDAY 12/21/17

WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

A) Front Squat (Starting – 60%) Building Over Sets – 10-8-6-4-2

*Use Your 1RM From Last Week To Find % Rest 2 Minutes Between Set

 

+

 

B1) Double KB Get-Up (3 Second Lower To Floor) x 6

B2) Strict Toes To Bar x 6 (With Partner)

 

x3

 

WOD

 

12 Minutes AMRAP

 

25 Air Squats

10 Calories Assault Bike

25 Walking Lunges

10 Burpees To Target

 

 

 

TUESDAY 12/19/17

WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

Romanian Deadlift – 2 Second Pause At Below Knee/Mid-Shin (Week 4) x 6-8 Reps

x 4

Rest 2-3 Minutes Between Sets

 

WOD

 

12 Minutes For Max. Reps

 

1 Minute Of Squat Cleans (135/95)

1 Minute Of Push Jerks

2 Minutes Of Squat Cleans

2 Minutes Of Push Jerks

3 Minutes Of Squat Cleans

3 Minutes Of Push Jerks

 

SUNDAY 12/17/17

WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

EMOM6: 2 Push Jerk + Split Jerk (From Rack)

 

WOD

 

Top Of Every 7 Minutes  (0-7-14):

 

800 Meter Row

21 Burpees Over  Erg

15 Push Jerk (135/95)

9 Toes To Bar

x3

 

 

SATURDAY 12/16/17

WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

A) EMOM6 – Snatch DL + Hang Snatch Pull + 2 Hang Power Snatch

+

B1) RFESS x 8 (Each Side)

B2) Side Plank Hold x :30 Sec (Each Side)

x3

 

WOD

 

:30 Seconds AS @ 90% Effort

Rest :30 Seconds

:30 Seconds Hang Power Snatch (75/55)

Rest :30 Seconds

:30 Seconds Double Unders

Rest :90 Seconds

x5