WODs

  • Wed 8. Dec

    a) mobility 4min
    1min 90/90 stretch
    1min instep rotation stretch
    1min samson stretch
    1min jefferson curl

    b) warm up 5min
    2-3 rounds
    10 good mornings (empty bar)
    8 back rack lunges
    6 ring rows / strict pull ups

    c) deadlift (cycle) 12min
    work up to a heavy 1rep deadlift
    *start with your heaviest load from last week and climb to a heavy single

    d) conditioning 15min
    amrap 15min
    15m double db front rack walking lunges 20/15
    12 pull ups
    9 double db hang cleans 20/15

  • Tue 7. Dec

    a) mobility 4min
    2min handwalk + scorpion flow
    2min samson stretch + elbow instep flow

    b) warm up 5min
    3 rounds
    10cal row
    5 power pike ups

    c) functional body building 12min
    3 supersets
    10-15 db bench press
    10-15 alternating db plank rows

    d) conditioning 20min
    for time
    50/40 cal row
    10 wall walks
    40/32 cal row
    8 wall walks
    30/24 cal row
    6 wall walks
    20/16 cal row
    4 wall walks
    10/8 cal row
    2 wall walks

  • Mon 6. Dec

    a) mobility 4min
    1min pass through
    1min lat stretch on dowel
    1min inverted hamstring stretch
    1min samson stretch

    b) warm up 5min
    5min for quality
    5 bent over rows (1sec hold)
    5 tall muscle snatches
    5 burpees over the bar

    c) chin ups (cycle) 10min
    based on max reps
    5-9 reps: 5-4-3-3-2
    10-14 reps: 9-9-8-7-6
    15-19 reps: 12-12-10-8-6
    20-24 reps: 18-16-14-10-6
    25+ reps: 20-20-16-12-8

    d) conditioning 15min
    8 rounds for time
    8 power snatches 40/30
    8 burpee box jumps

  • Sun 5. Dec

    a) mobility 3min
    1min lat stretch
    1min instep + rotation
    1min down dog to seal

    b) warm up 8min
    2 rounds
    40sec on / 20sec off
    push ups
    bike
    sit ups
    ski

    c) sweat club 29min
    emom 30min (6 rounds)
    1. 10-15 push press 30/20
    2. 10-15cal bike
    3. 5-10 toes to bar
    4. 10-15cal ski
    1min rest

  • Sat 4. Dec

    a) mobility 3min
    20sec deadhang hold
    1min handwalk
    20sec deadhang hold
    1min samson stretch
    20sec deadhang hold

    b) warm up 5min
    2 rounds
    10 db good mornings
    10 lunges
    partner holds plank

    c) conditioning 35min
    for time
    50 burpees over the dumbbell
    100 db snatches 20/15
    200 db overhead lunges
    100 db hang clean & jerks
    50 burpees over the dumbbell

  • Fri 3. Dec

    a) mobility 4min
    1min warrior squat
    1min lateral squat stretch
    1min samson stretch
    1min lat stretch on box

    b) warm up 6min
    12,9,6 reps of
    squats
    step ups
    ring rows

    c) back squat (cycle) 12min
    3 x 6 back squats 85% of 3rm

    d) conditioning 15min
    amrap 15min
    21 wall balls 20/14lbs
    15 box jumps 60/50
    9 pull ups